tag:blogger.com,1999:blog-37343694415216435012024-03-05T22:40:32.054-08:00Laura StanyerLaura shares her expereinces in life, dance, creativity,and healing to enhance well being and joy.Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-3734369441521643501.post-75319992581883238652014-02-26T06:43:00.002-08:002014-04-13T05:59:28.360-07:00Dance into Joy<span class="Apple-style-span" style="color: #444444;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>"Dance is such a profound thing. You take up space when you dance. You're in your body. You're alive. Dance is dangerous, joyous, sexual, holy, disruptive, and contagious and it breaks the rules. It can happen anywhere, at anytime, with anyone and everyone, and it's free.” Eve Ensler.</i></span></span><br />
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<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="apple-style-span"><span style="font-family: Arial;">Dance is my passion and prayer; dance releases me into flow connecting to the joy of life. Moving rhythmically connects us to our vitality that we can dance into the innate joy of life; dance is a natural instinctive gift when we surrender to rhythmical movement we connect to our body’s inner wisdom and to healing and joy. <span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></span></span></span></span><br />
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<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="apple-style-span"><span style="font-family: Arial;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Our society and modern day living can disconnect us from our inner wisdom and our innate joy. Joy is our natural state of being, it may seem unexpected but when we face life challenges we still can experience joy. Our emotions are dynamic and transient, therefore we can choose to just focus on negative experiences or we can experience joy and negativity at the same time. Joy is an innate gift that resides within us all and we can connect to our joy at any time. Connecting to joy when encountering life challenges may bring miraculous insights that allow us to flow through the pain into healing and growth; joy can soothe us through our life challenges. </span></span></span></span></span></div>
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</span><span class="Apple-style-span" style="color: #444444;"><br /></span><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">We can reconnect to the joy that resides inside our heart at any time. Scientific research shows the heart plays an essential role in our mental, emotional and physical well being; we have a thinking heart that releases its own balancing and regulating hormones. In the human body the heart is the strongest generator of electromagnetic fields that transmits information throughout the body and outside of the body. Research shows that positive emotions like joy create physiological benefits in your body and mind. There are wonderful healing benefits to releasing yourself from mind and ego, dance allows us delve into deep joy that resides within our hearts and joyful energy vibrates through us and out of us. <br /><br /><b>Dance connects us to Joy </b></span><br /><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Dance is a wonderful way to connect to our innate joy as dance lets us to move into and through deep emotions gaining new insights into our experiences. Emotions are not tangible they are energetic; energy in motion, it is not possible to truly connect with our deep emotions through rational thinking. Dance moves us beyond ourselves and connects us to our deep hidden emotions, it allows us to express ourselves in ways thinking does not, and dance enhances physical and mental well being and promotes emotional and spiritual well being. <br /><br />There are many known health benefits to dancing including:-</span><br /><span class="Apple-style-span" style="color: #333333;"><u1:p></u1:p></span></span></span></span><br />
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<br /><span style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Express Yourself and Passionately Dance</b></span><br /><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: normal;"><br /></span></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: normal;">There are many forms of dance, from Latin, to street and lindy hop to contemporary dance. Dance is integral aspect of human culture, rituals and celebrations; dance remains an integral aspect to our well being, there is no need to learn a specific dance style, our bodies have an inner wisdom and love to move and our bodies are constantly in motion; internal rhythms pulsate through us continuously. <br /><br />No matter what age, shape or size or fitness level, you can gain the benefits of dancing; you can move in your own home, play joyful upbeat music, and feel free to have fun, be silly and let inner rhythms move through you. When no one is watching you can let go of your inhibitions, have the courage to freely express yourself and rhythmically move. <br /><br />Dress up and dance, be playful and dance, sing, shout and dance because when we start to gently move, twist, stretch and shake; our bodies vibrate and breathe, resonate and release, realign and find balance, heal and begin to flow with life. Our minds become clearer and we reconnect to the earth, nature, the divine and the universe when we freely express ourselves.<br /><br />Dance connects us to joy it begins with rhythm, dance allows me to get out of my own way. As I dance I feel energy move through my centre, tremble down to the sloes of my feet, rise up into rotations of my hips, pulsate into the beating of my heart, expand in my lungs with each new breath, tingle to the tips of my fingers, I vibrate into the vitality of life. I move beyond myself and connect to the divine joy of life. <br /><br />Connecting to our innate joy through rhythmical movement gives us access to our inner wisdom and boosts our immune system, improve our mental health and lift our spirits. It is essential we let ourselves experience joy in motion. Dancing can help you to transform feelings, help you to overcome emotional blocks and move forward, grow in life and to affirm how wonderful it is to be truly present in the moment.<br /><br />Moving rhythmically eases muscular tension, reduces anxiety and increases energy. Moving spontaneously and sensually allows us to trust our inner wisdom and connects us to the divine. Expressing ourselves creatively through dance opens up new ways of thinking, being and moving beyond ourselves it is a work out for our soul. <br /><br />Dancing freely, expressively and passionately allows us to heal our body, emotions, mind and spirit. Dance, wherever you may be, do not pass up an opportunity to dance into joy.</span></span></span></span></span></div>
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<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="apple-style-span"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: normal;"><br /><i style="mso-bidi-font-style: normal;"><span style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">“Nobody cares if you can’t dance well. Just get up and dance. Great dancers are not great dancers because of their technique; they are great because of their passion.” Martha Graham. <i style="mso-bidi-font-style: normal;"><span style="color: #333333; font-family: Tahoma;"><span style="mso-spacerun: yes;"><br /></span></span></i></span></i></span></span></span></span></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="color: #cccccc; font-family: Tahoma; font-size: 7.5pt;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span><span style="color: black; font-family: Tahoma; font-size: 13.5pt;"><o:p></o:p></span></i></div>
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Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com2tag:blogger.com,1999:blog-3734369441521643501.post-4108896223031335372014-02-22T07:08:00.001-08:002014-03-17T04:25:23.782-07:00Out of the Silence<br />
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<span style="color: #444444;"><span style="font-family: inherit;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 13.5pt;"><span style="font-size: small;">“Movement reaches our deepest nature, and dance creatively expresses it. Through dance, we can gain new insights into the mystery of our inner lives. Dance has the profound power to heal the body, psyche and soul.” Anna Halprin</span><o:p></o:p></span></i></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqDDvEXqt8r7CV9KVvKyjI86rgnUfD5PCwYlW8dT2VfDt-Yn9Ewqh-VR7TMf7v7oSAjbd6VF_y6hITlYNaJePhs9zz7zcgZq0rUZn8YhWM7INQQtumB5BVymo1RwrCpRTAlvcodJVH7SU/s1600/Laura+Stanyer+_numb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqDDvEXqt8r7CV9KVvKyjI86rgnUfD5PCwYlW8dT2VfDt-Yn9Ewqh-VR7TMf7v7oSAjbd6VF_y6hITlYNaJePhs9zz7zcgZq0rUZn8YhWM7INQQtumB5BVymo1RwrCpRTAlvcodJVH7SU/s1600/Laura+Stanyer+_numb.jpg" /></a></b></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">It is easy to be overwhelmed by our past traumas. The pressures of daily life do not seem to give the time or the space to allow for healing and recovery of past traumas. Health; balance and well being begins with connecting to our innate body’s inner wisdom<i>.</i></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">In stressful situations I have often forgotten to trust my intuition and become overwhelmed by worry. For me dance brings me to a place of healing, when I connect to my common sense and start to trust my intuition and reconnect to the power of dance, I have stopped being overwhelmed, I find it easier to make decisions and it gives me greater sense of well being and joy.<o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">In my life experience all challenges, pain and suffering are powerful doorways to transform my life for the better. My healing journey keeps revealing the wisdom of the body, through motion and dance has the natural power to heal all wounds and discover new insights. <o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">The body has its own inner wisdom that is within us all, we must trust our own physical instincts to guide us to find balance and well being.</span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">Through moving our body in rhythm and joy we connect to our vitality and when we connect to the felt sense we release physical tension and awaken and heal deeply hidden emotions. Connecting to the wisdom of our sensual selves we can unite and express our creativity and dance into the innate joy of life.</span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;"><b>Body’s Inner Wisdom</b><o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">Our body’s inner wisdom; our gut feeling, an inner knowing, the gentle sensation that expresses our inner truth, is our body calling to us and it is devoted to our well being. Our body’s wisdom is a fundamental part of us that guides us through life if we listen. The gentle nudges of sensation; locked jaw, tight shoulders, stomach ache may be your body’s signals to gain your attention that all is not well to keep us safe.<o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">My stomach expressed my distress in physical symptoms when doctors could not find anything wrong. My body was shouting all was not well and was demanding me to ‘pay attention', not a physical problem but an emotional one and my body had enough. I gradually started to listen to my inner signals again, slowly taking tiny steps in the right direction reconnecting to my inner wisdom.<o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">Just because we cannot explain these feelings, doesn’t mean that we should ignore them according to scientific research, our instincts and body’s wisdom are more reliable in decision making, than our conscious brain. It can be a physical sensation, as sense, a knowing but it can be easy to dismiss and ignored due to the stress of every day life. Finding the courage to listen to these inner signals are essential for our healing, health and well being.<o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">When I have been disconnected from my body’s wisdom I have been in a continual state of anxiety and worry. I would take on too much; I would not trust my ability to say no. I found it difficult to trust my feelings and filled my time being very busy to avoid my feelings and the reality of the situation.<o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">Once I started to reawaken to my intuition and body’s wisdom I began to find answers to all kinds of challenges in everyday life, my mind, heart and energy received intuitive information that lovingly guides me.<o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">It is important to trust the power of love and your body’s inner wisdom when you encounter life challenges, Life gives us difficult times and they happen to all of us, it is important to find the courage to look deep within and find the blessings from difficult life experiences. When we experience life challenges it is vital to connect to your heart, your inner wisdom and the power of dance is an innate and joyful approach to explore healing and growth. <o:p></o:p></span></span></span></div>
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<span style="color: #444444;"><span style="font-family: inherit;"><span style="font-size: small;">Dance is the most natural form of human expression and an innate form of healing. With courage and common sense my intuition passionately continues to guide me in my dance practice, performance and healing work. I feel dance is our connection to divine spirit, the loving energy of the universe and it and allows us to connect to joyfully experience life.<o:p></o:p></span></span></span></div>
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<span style="color: #cccccc; font-family: Tahoma; font-size: 7.5pt;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span><span style="color: black; font-family: Tahoma; font-size: 13.5pt;"><o:p></o:p></span></div>
Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com0tag:blogger.com,1999:blog-3734369441521643501.post-62892318282204545472011-07-22T01:40:00.000-07:002011-08-07T03:48:55.075-07:00The Importance of Massage for Dancers<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAL35HgGcr92HatGsV2U6CTgte1Suyo8Y4BiZQTtZpgtJKKj4Py2k9H_RMqjszOBLxgXBMBXX8jWFcKXuOZ7_SAtRFFoTAr45HbDqgkB0tV5qlatJn6SA8cNr1vCuYnF1HlBRKGWkIx9Q/s1600/Massage+Arm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAL35HgGcr92HatGsV2U6CTgte1Suyo8Y4BiZQTtZpgtJKKj4Py2k9H_RMqjszOBLxgXBMBXX8jWFcKXuOZ7_SAtRFFoTAr45HbDqgkB0tV5qlatJn6SA8cNr1vCuYnF1HlBRKGWkIx9Q/s320/Massage+Arm.jpg" t$="true" width="213" /></a></div>Dance can be an extremely physically demanding activity; training, rehearsals, and performances are physically intensive. Also all our daily activities put our body through stresses; sitting for long periods, driving or working on computer creates tension in the body and physical activities such as running or going to the gym can be physically demanding. Every day life stresses, emotions mental stress all affect our physical self. <br />
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The demand for sports massage and other massage therapies are increasing and becoming more recognised as a skill that enhances our overall well being. Due to intensive training, hectic schedules and stresses of every day life we are more prone to overworking our bodies and may suffer from muscle imbalances and overuse injuries. Physical tension in our body can have a negative affect on our mental and emotional well being so releasing excessive tension can enhance our mental health and promote relaxation and a sense of calm.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqKuwF4k88YFenCJUzAhPCcR4X_-H96qcGvT8974cQ440BI4VmQixx4Jd8mkbYhbMqbNHFnKnmZlsvWw3Bb9sd6QzX4v_ZdpI29oCLi1TUr9MXnISFdwIfScdGjRalRo7HfvCig3JzRQQ/s1600/massagepain.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqKuwF4k88YFenCJUzAhPCcR4X_-H96qcGvT8974cQ440BI4VmQixx4Jd8mkbYhbMqbNHFnKnmZlsvWw3Bb9sd6QzX4v_ZdpI29oCLi1TUr9MXnISFdwIfScdGjRalRo7HfvCig3JzRQQ/s320/massagepain.JPG" t$="true" width="320" /></a></div><h2>Overuse Injuries in Dance</h2>Overuse injuries occur because muscles are worked hard during training, rehearsal or performance and are not rested fully. In the next class, rehearsal or performance the muscles are not fully recovered from the last session. It is as important to have a high quality recovery practice to maintain wellbeing and enhance your true potential. Overuse is the most common cause of muscular imbalances and injury in dance. If these are not noticed early on they can impair performance or worse can lead to chronic injures. See the <a href="http://laurastanyer.blogspot.com/2011/05/dance-injury-treatment-and-recovery.html">dance Injuries article</a> for more information.<br />
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<h2>Recovery From Physical Activity</h2>Instinctively the body heals itself it performs the recovery process through circulation of the blood flushing out waste products that build up in the muscles during intense physical activity. It provides nutrients and repairs any tissue damage however this process takes time and a rest period is necessary. Dancers’ schedule often makes this required rest period very difficult to achieve. Massage is a safe and effective method of speeding up the recovery process.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtEccBrpzJxtAhWxhkmSsxurbbK53FELcLI00kh6taqSTm5AVGGTaN0Bj-b9YvOaln1IenvPIJSsLfHKQcj4_o1EUtfD9cpM79Vg7w80s21XemtIn4vY-d6MBH1OBHXUgtCmg62zK4qRY/s1600/massage1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtEccBrpzJxtAhWxhkmSsxurbbK53FELcLI00kh6taqSTm5AVGGTaN0Bj-b9YvOaln1IenvPIJSsLfHKQcj4_o1EUtfD9cpM79Vg7w80s21XemtIn4vY-d6MBH1OBHXUgtCmg62zK4qRY/s320/massage1.JPG" t$="true" width="320" /></a></div><h2> </h2><h2>Benefits of Massage for Dancers:</h2><div><ul><li>Massage aids and speed up the body’s natural recovery process</li>
<li>Massage helps prevent injury</li>
<li>Massage enhances performance by releasing muscular tension</li>
<li>Massage aid the healing process with minor soft tissue injuries</li>
</ul></div>Massage can be an integral element to a dancers training or work schedule. If the dancer of company can budget for it, massage sessions by a qualified therapist can be programmed into training, rehearsal and performance schedule. However understanding time and money restraints dancers’ face I suggest learning and practicing simple self massage techniques as this can benefit dancers greatly.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJoAhq9EImdWOlPKOzkq8Iojscklzz1J_L7WRIfNGC7AKV6iMRS-BHthhauvVgR57UY618Rf90nqJb0N_KPHpXF6qAQcuUf7QlMgbdLKpyGvbBnWa0QWagLdUIWaoAN6iCQ2zrI2Wxd34/s1600/NeckMassage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJoAhq9EImdWOlPKOzkq8Iojscklzz1J_L7WRIfNGC7AKV6iMRS-BHthhauvVgR57UY618Rf90nqJb0N_KPHpXF6qAQcuUf7QlMgbdLKpyGvbBnWa0QWagLdUIWaoAN6iCQ2zrI2Wxd34/s320/NeckMassage.jpg" t$="true" width="320" /></a></div><h2>Why Self-Massage for Dancers</h2>Massage is extremely effective for releasing muscle tension and restoring balance to the musculoskeletal system. Regular massage may help prevent injuries as a constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves. Self massage improves they way you feel and enhances your performance, simple self massage techniques can help aid recovery and release muscular tension.<br />
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It is important to learn simple massage skills to be able to incorporate massage into your training and is helpful to have a basic understanding of anatomy and physiology, especially the muscular and skeletal systems. By understanding these systems and the effects of exercise you can also appreciate how massage benefits you. It becomes an integral part of your dance training and can ultimately enhance your performance. The wonderful aspect about self massage is it is instinctive and easy to learn as you are learning about your own body’s needs.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqXA41-pSCuFd6pKnPecJO5ZIcm8hDZWQDYWnuOHor7G2ZBOfw_7RVkYoihfxMXJAFMlPDwPyRL8_L8OPf_yySYmQYj01_-IxsalMeF9yMP8-O1i7rRRNxLYV70cpeQ8LE8kpwwD9Ck8o/s1600/Massagefoot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqXA41-pSCuFd6pKnPecJO5ZIcm8hDZWQDYWnuOHor7G2ZBOfw_7RVkYoihfxMXJAFMlPDwPyRL8_L8OPf_yySYmQYj01_-IxsalMeF9yMP8-O1i7rRRNxLYV70cpeQ8LE8kpwwD9Ck8o/s320/Massagefoot.jpg" t$="true" width="213" /></a></div><h2>When Not To Massage</h2>There are times when massage could be detrimental rather than beneficial to you.<br />
<h2><span style="color: red;">The basic contraindications to massage are:</span></h2><ul><li>Feeling unwell or body temperature over 100°F</li>
<li>Injury, wounds, recent bruising, muscle tears or sprains</li>
<li>Bacterial infection or other infections</li>
<li>If you react adversely to massage treatment</li>
<li>If your suffer any symptoms seek advice from a doctor</li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; mso-bidi-font-family: Arial;">Self massage can be practiced anytime, anywhere, but its advisable not to when you have just eaten a heavy meal or when you are hungry or very tired.<span style="mso-spacerun: yes;"> </span>Allow at least an hour after eating.</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2CVAZRl2_cB4Rf7aS0tb5ny6ywAKbDkQJ31evM7hSy6l-7Y_3Q3INcaRDQNI3lzdCp1n33zS2DFmAhM7XS54naUES7pEEcTnbLU6RzmNtUG09gRteBmhwVn7vYxYu0HLs8OlyfZFZp8/s1600/massage3%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2CVAZRl2_cB4Rf7aS0tb5ny6ywAKbDkQJ31evM7hSy6l-7Y_3Q3INcaRDQNI3lzdCp1n33zS2DFmAhM7XS54naUES7pEEcTnbLU6RzmNtUG09gRteBmhwVn7vYxYu0HLs8OlyfZFZp8/s320/massage3%255D.jpg" t$="true" width="320" /></a></div><h2>Massage Techniques</h2>There are many massage techniques but generally they are applied with the main pressure being directed towards the heart. This ensures that no undue pressure of blood being pushed against closed valves causes any damage to them. Exceptions to this rule, for example, compression is where pressure is applied directly downwards for a short time therefore no risk of the build up of pressure or damage to blood vessels.<br />
<h2>Massage Techniques include:</h2><ul><li>Strokes</li>
<li>Brushing</li>
<li>Compression</li>
<li>Squeezing</li>
<li>Stretching</li>
<li>Shaking</li>
</ul><h2> </h2><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWKwT24wHBwbRcl_3IaO5NkvoCh9sH7yF_WbeacOnjQOw5PzY07nIUi7THuQoCJ7WtjebxOTsXALpThMtCdapC9KYtP-e36JnlKd74G4wq7il7N2qFDKTypSfVtTL8w0hVrPu9aysdG-s/s1600/massageself1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWKwT24wHBwbRcl_3IaO5NkvoCh9sH7yF_WbeacOnjQOw5PzY07nIUi7THuQoCJ7WtjebxOTsXALpThMtCdapC9KYtP-e36JnlKd74G4wq7il7N2qFDKTypSfVtTL8w0hVrPu9aysdG-s/s320/massageself1.JPG" t$="true" width="212" /></a></div><h2>Self Massage Tips</h2><ul><li>The basic movements comprise stroking and brushing with gentle pressure</li>
<li>Use a wide surface area of the palm of the hand and fingers</li>
<li>Hold the muscle being massaged in a relaxed and shortened position</li>
<li>Squeeze the muscle and stroke up the limb e.g. leg. Always apply pressure with stokes towards the heart</li>
<li>On the return, you maintain, light contact and avoid the path taken on the upward stroke</li>
<li>Your hands are relaxed and softly moulded around the natural contours of your body</li>
<li>Perform passive stretches to the muscle groups after you have massaged them</li>
<li>Note if you feel acute pain, if so <span style="color: red;">STOP</span> and seek medical advice</li>
</ul><br />
<h2>Benefits of Self Massage:</h2><span style="font-family: Verdana; mso-bidi-font-family: Arial;">Research shows massage provides several important health benefits, including:</span><br />
<ul><li>warms muscle tissue, increases blood flow to muscles</li>
<li>increases blood flow & improves blood circulation</li>
<li>improve flexibility & increases range of motion</li>
<li>stimulates peripheral nerves</li>
<li>relieves muscle soreness</li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; mso-bidi-font-family: Arial;">aids and speed up the body’s natural recovery process</span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; mso-bidi-font-family: Arial;">enhances performance by releasing muscular tension</span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="mso-spacerun: yes;"><span style="font-family: Verdana;">aid the healing process with minor soft tissue injuries</span></span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; mso-bidi-font-family: Arial;">boost immunity by stimulating the production of white blood cells</span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; mso-bidi-font-family: Arial;">helps you relax and improve your mental energy helps alleviate stress</span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; mso-bidi-font-family: Arial;">increases endorphin levels (the feel good chemicals in your body)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; mso-bidi-font-family: Arial;">These benefits are accumulative so as you continue to practice the art of self massage regularly the more you will enhance your well being.</span></div></li>
</ul>As a dancer you can enhance your dance ability, boost your health and vitality, reduce muscle soreness, prevent the risk of injury and increase your dance performance through a regular practice of self massage. <br />
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<span style="color: #3366ff; font-family: "Cooper Md BT"; font-size: 16pt; mso-bidi-font-family: Arial;">Self Massage Videos by Laura Stanyer</span><br />
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<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">These self massage videos below are designed for you to easily learn them as you follow along.<span style="mso-spacerun: yes;"> </span>They are designed to unwind after a long day or after intense physical activity to release excessive tension and reduce stress.<span style="mso-spacerun: yes;"> </span>Uses this self-massage at the end of a long day or after a physical activity like intense dance class or a run as a part of you cool down sequence.</span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="color: #3366ff; font-family: "Cooper Md BT"; font-size: 11pt; mso-bidi-font-family: Arial;">When to self massage</span><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">These sequences are designed to release excessive tension after physical activity of after along day it’s advisable not to massage when you have just eaten a heavy meal or when you are hungry or very tired.<span style="mso-spacerun: yes;"> </span>Allow at least an hour after eating.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="color: #3366ff; font-family: "Cooper Md BT"; font-size: 11pt; mso-bidi-font-family: Arial;">What to wear</span><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">These sequences are designed through the clothing; make sure you are wearing loose comfortable clothing that doesn’t cause any restrictions to your movement or breathing. Avoid tight clothing like jeans as you must be comfortable. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="color: #3366ff; font-family: "Cooper Md BT"; font-size: 11pt; mso-bidi-font-family: Arial;">Make sure you are comfortable</span><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">It is best if you are comfortable and relaxed, sit in a comfortable supportive chair or work on the floor on a mat in a comfortable position.<span style="mso-spacerun: yes;"> </span>Have supportive cushions for your back or behind your knees if you need to and make sure you are in a warm and well-ventilated room.<span style="mso-spacerun: yes;"> </span>It is important to be comfortable and maintain a neutral upright posture not to put excessive stress on you body.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="color: #3366ff; font-family: "Cooper Md BT"; font-size: 11pt; mso-bidi-font-family: Arial;">Apply gentle pressure</span><span style="font-family: Verdana; mso-bidi-font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">Always start with light pressure in order to gently warm up and gauge sensitivity and your body’s reaction to touch.<span style="mso-spacerun: yes;"> </span>Never put pressure directly through the joints such as the vertebrae in your neck.<span style="mso-spacerun: yes;"> </span>Apply light pressure using the pads of your finger tips and the surface area of your hands; fingers, palms and heels of the hand.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="color: #3366ff; font-family: "Cooper Md BT"; font-size: 11pt; mso-bidi-font-family: Arial;">Focus on natural breathing</span><span style="font-family: Verdana; mso-bidi-font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">It is important to maintain relaxed, gentle breathing throughout and you can visualize your muscles relaxing and energy flowing through the area to enhance your well being. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
<span style="color: #3366ff; font-family: "Cooper Md BT"; font-size: 11pt; mso-bidi-font-family: Arial;">How often to self massage</span><span style="font-family: Verdana; mso-bidi-font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">It is possible to receive the benefits if you only participate in self massage a few times a week. These self massage sequences can also be performed each day as regular practice enhances your overall well being.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Verdana; font-size: 10pt; mso-bidi-font-family: Arial;">Like any physical skill, self massage is a practice that can be cultivated over a lifetime and it is a great skill that enhances your overall well being.<span style="mso-spacerun: yes;"> </span>Do not become impatient or easily discouraged.<span style="mso-spacerun: yes;"> </span>Make a long-term commitment to your self massage practice and over time you will positively discover the benefits.</span><br />
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<span style="font-family: Verdana;"><strong>Self Massage for the Head, Neck and Shoulders</strong></span><br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/MhqhI9r2mXQ" width="640"></iframe><br />
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<span style="font-family: Verdana;"><strong>Self Massage for the Leg</strong></span><br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/8KvC2lo6e2s" width="480"></iframe><br />
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<span style="font-family: Verdana;"><strong>Self Massage for the Foot</strong></span></div><br />
<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/yTwwp6I0pXQ" width="560"></iframe><br />
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</div><div class="disclaim"><span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com88tag:blogger.com,1999:blog-3734369441521643501.post-33083352524944038062011-07-22T01:17:00.000-07:002011-08-07T09:12:01.520-07:00Visualisation for Dancers<div id="laura" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7D9N8ZapWSjh8neAuO_gCErMmTTie6VAIJuYisSu1JVOfoYKG1AtRlqgCJvoTlnzYdBr42PwxX0hK3faiU4sVoMEho6HiQueRVGiIMZ7bFjBp8l-ABd7tThiuXtxAAG8IkZkqN_5MFKY/s1600/lBeachleap1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7D9N8ZapWSjh8neAuO_gCErMmTTie6VAIJuYisSu1JVOfoYKG1AtRlqgCJvoTlnzYdBr42PwxX0hK3faiU4sVoMEho6HiQueRVGiIMZ7bFjBp8l-ABd7tThiuXtxAAG8IkZkqN_5MFKY/s320/lBeachleap1.jpg" t$="true" width="213" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Arial;">Your imagination is a powerful inner resource that you can tap into to achieve your best with greater consistency. It can enhance the manifestation of your dreams and goals in dance and in life as it allows you to put yourself into the appropriate state of mind, be in the flow state where everything is effortless and flows beautifully.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div>The aims of visualisation techniques are to focus the dancer so that they are positive and confident in their ability and enjoy the experience of learning and performing and achieve their true potential.<br />
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Scientists have discovered there is an area of the brain called the pre motor cortex that is activated when you imagine your body moving, the area that plans movement so when you rehearse a dance skill or sequence in your mind you create neural pathways in your brain as if you were actually moving and performing the sequence. All without moving a muscle this means when you do perform the skill or sequence you should find it easier as the pathways in your brain are already in place.<br />
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<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Generally dancers spend most of their time physically training and rehearing for performance but they don’t spend enough time preparing themselves psychologically for the pressures of dance training, rehearsal and performance.<span style="mso-spacerun: yes;"> </span>Visualisation enhances your dance performance, this is especially important for the skills or strategies where there is little opportunity in daily training or rehearsal, the situations that only happen in performance.</span></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOltF1chBApBeta6ofujVWkB0H6jJMRxv3DvGkksqzZGORW_nSZgJLUwFV7Q0bhh_k1L3Zf-nzZp3yK-WYkH8MEvWsfpEUw-zDRFA16feRkYZXbzZTb-mbn-p26ZSToz3c9CnBctqZECc/s1600/Just+be.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOltF1chBApBeta6ofujVWkB0H6jJMRxv3DvGkksqzZGORW_nSZgJLUwFV7Q0bhh_k1L3Zf-nzZp3yK-WYkH8MEvWsfpEUw-zDRFA16feRkYZXbzZTb-mbn-p26ZSToz3c9CnBctqZECc/s320/Just+be.jpg" t$="true" width="207" /></a></div><br />
Repeatedly rehearsing in your mind allows you to strengthen the neural pathways that will produce the step or sequence and help to refine your skills without putting the body through excessive stress. It enables you to rehearse anywhere.<br />
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Visualisation involves the dancer imagining themselves in a class, rehearsal or performance. The visualisations have the dancer performing the skill or sequence at their very best, enjoying the experience. Enter completely into the visualisation with all your senses: visual, sound, touch, smell and felt sense. Being in a totally relaxed state allows you to be receptive to visualisation.<br />
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<h2>Benefits of Visualisation:</h2><ul><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Enhances learning and motivation</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Enhances self-confidence, helps to visualise success</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Create coping strategies in stressful situations</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Enhance focus, concentration and self-discipline</li>
</ul><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Just as you practice dance skills, visualisation needs to be practised on a regular basis for you to become highly skilled and can be incorporated into your training or daily routine.</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><h2>Visualisation for rehearsal of specific movements</h2>Visualisation used to learn and rehearse specific movements or dance skills enhances learning and performance. Visualisation can explore the mechanics of how to execute the movement and can allow a dancer to explore symbolic sense the quality or energy related to improve a particular dance skill. For example, whilst executing a pirouette a dancer may visualise spinning like a top.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhurNV7Ynl-bV5R9n8tC0Knv53AQMO1Reluc3Wg5a7-puXHoHUIaPS7PTLZxPwpAGN-0UnNFimpMQF_zC06Oi7lW0mq6ZQC4YXpnqx8MrBb9wY96FifpPbySQ_GbMtfM3t_0swJq9vbxWM/s1600/Vis5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhurNV7Ynl-bV5R9n8tC0Knv53AQMO1Reluc3Wg5a7-puXHoHUIaPS7PTLZxPwpAGN-0UnNFimpMQF_zC06Oi7lW0mq6ZQC4YXpnqx8MrBb9wY96FifpPbySQ_GbMtfM3t_0swJq9vbxWM/s320/Vis5.JPG" t$="true" width="320" /></a></div><h2>Visualisation for rehearsal</h2>Visualisation can enhance you learning ability when learning new movement sequences or choreography for performance. It can enhance the dramatic aspects of a dancer character within a piece of choreography by imaging the emotions or motives felt by the character they are performing. Rehearsing in your mind allows the body to rest while strengthening the neural pathways in your brain.<br />
<h2>Visualisation for Performance</h2>To reach your true potential in dance it is important you have a high level of confidence in your ability to perform at your best <span style="font-family: Arial; font-size: 12pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">consistently. I</span>t is important to visualise yourself performing in a confident manner in full control of yourself excelling in you execution and feeling confident within the performance environment.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv30dNYYJyfErmIuMsvvWTr6V1pIgL1lKjI8dx2G3LrGmmKjDZDxJy0KRnZYiEL2xG1FYY0Z5m9DPpUe-iipoxGo5GAZAG2IGNe1Ddu9ZW3woWm7AN1vGPEbOahS0Lf-O8kNJ9hyphenhyphenFJXfg/s1600/Visual3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv30dNYYJyfErmIuMsvvWTr6V1pIgL1lKjI8dx2G3LrGmmKjDZDxJy0KRnZYiEL2xG1FYY0Z5m9DPpUe-iipoxGo5GAZAG2IGNe1Ddu9ZW3woWm7AN1vGPEbOahS0Lf-O8kNJ9hyphenhyphenFJXfg/s320/Visual3.JPG" t$="true" width="213" /></a></div><h2>Positive Mental Attitude</h2>Breaking negative behavioural patterns by the use of a trigger - a word, phrase or action can help to prevent negative attitudes when learning.<br />
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A trigger can be:<br />
<ul><li>A word or phrase spoken inside your head</li>
<li>A physical action, for example squeezing first finger and thumb together</li>
<li>A physical reminder, for example a wristband</li>
</ul>When hearing, seeing or feeling the trigger you can shift your focus gaining a positive uplifting thought for a boost of motivation.<br />
<h2>Visual Practice: Role Model</h2>Observing a professional dancer who has practised the skills countless times can give you an excellent role model to develop the same skill you are hoping to learn. You can visualise being them or performing the skills as they do.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLhp6bRddPAc0l18HhQBnBeMrXWgtruIpBDJaOIUEFcLDNONWHuI4tStH02qgbZPLSMgFK1o5u4nN0gEFAgjabydZh6S7sZvMend_9HBBESJ2FNT42Bwg5DuP7JFLQbU9P0M1j0vMzc1c/s1600/vis6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLhp6bRddPAc0l18HhQBnBeMrXWgtruIpBDJaOIUEFcLDNONWHuI4tStH02qgbZPLSMgFK1o5u4nN0gEFAgjabydZh6S7sZvMend_9HBBESJ2FNT42Bwg5DuP7JFLQbU9P0M1j0vMzc1c/s320/vis6.JPG" t$="true" width="213" /></a></div><h2>Visualisation and Goal Setting</h2>Setting goals within training and performance is a useful tool to measure your progress. It provides an opportunity to improve your skills or learn new skills, technique or choreography. It allows you to review your training methods if you do not meet your original goals.<br />
<ul class="plain"><li><span class="init">S</span>pecific - Goals are focused on precisely what you want to achieve. For example: goal to improve jumps and landings</li>
<li><span class="init">M</span>easurable - Assess your level of success so you can review your own progress. For example: a goal to improve the number of successful double pirouettes once you have achieved a successful single pirouette</li>
<li><span class="init">A</span>ccepted - You and your teacher or choreographer agree on what your goals are</li>
<li><span class="init">R</span>ealistic - You are able to achieve the goals you have set yourself</li>
<li><span class="init">T</span>ime limit - You should set target dates to achieve your goals. For example: goal in 2 months to be able to handstand unsupported</li>
<li><span class="init">E</span>nthusiasm - You should be challenged and stimulated by your goal</li>
<li><span class="init">R</span>ecord - Keep a written record of how and when you achieve your goal to assess your progress</li>
</ul><h2></h2><h2>Visualisation Exercises</h2><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="color: #333399; font-family: Arial;"></span> <br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><strong><em>How to use these audio guided visualisations</em></strong></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="color: black;"><strong>NEVER </strong>listen to this audio recording when driving or when you need to concentrate on a particular task.<span style="mso-spacerun: yes;"> </span>Only listen when you can relax and not be disturbed from any distractions.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Arial;"><span style="color: black;">This audio recording will guide you into a state of relaxation, it is best to be comfortable and either sit or lay down in a comfortable place free from distractions.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Arial;"><span style="color: black;">We advise you listen to this audio recording through headphones for best results.<span style="mso-spacerun: yes;"> </span>To begin with, it is best to listen on a daily basis to develop your visualisation skills.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="color: black;"><span style="font-family: Arial;">Audio running time: approx 20 minutes, as this audio recording is specially designed to become a part of your dance practice.</span><span style="font-family: Arial; font-size: 9pt;"> </span></span><span style="font-family: Arial;"></span></div><br />
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #333399; font-family: Arial;">Peak Performance Visualisation </span></i></b><span style="font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Arial;">Visualise actually attaining your best performance, such as receiving major recognition or a standing ovation and what it would be like.<span style="mso-spacerun: yes;"> </span>Most success stories are first preceded by envisioning the success accomplished, visualisation is like role playing success.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Arial;">Peak Performance Visualisation helps nurture strong belief in your self which provides the motivational fuel to put in the daily effort and discipline required to arrive at best achievements.</span></div><br />
<object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20607026"></param><param name="allowscriptaccess" value="always"></param><embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20607026" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/lstanyer/peak-performance-visualization">Peak Performance Visualization</a> by <a href="http://soundcloud.com/lstanyer">lstanyer</a> <br />
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<strong><em><span style="color: #333399;">Peak Performance Recall Visualisation </span></em></strong><br />
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Recall is a technique that allows you to recall a positive perfromance experience. By remembering and feeling the positive sensations your body will go into the experience of flow which enables you to be relaxed and focused and in control. <br />
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Recall an experience where you were at your peak in performance, feeling wonderful. Recapture the feelings, sounds etc. and enhance them make them more vivid in light, colour, positive feelings and sounds. Watch your own feature film of your best performances when you need a boost of confidence.<br />
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<object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20607364"></param><param name="allowscriptaccess" value="always"></param><embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20607364" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/lstanyer/peak-performance-recall">Peak Performance Recall Visualization</a> by <a href="http://soundcloud.com/lstanyer">lstanyer</a> <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc0WYYRVpiCFkJ-3OMKW5ivsLIuJeEdOf8-7krh4CCf2ZA0BYrMSLeXtV-6ujDM-lUP7KzFA7smwvgIS_zATlwJ5NVY9c4TLNSnqhfH7JQW0HeLpSPheQl0yb5OuPsjDh-LL8nODwa3MA/s1600/dance+visual.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc0WYYRVpiCFkJ-3OMKW5ivsLIuJeEdOf8-7krh4CCf2ZA0BYrMSLeXtV-6ujDM-lUP7KzFA7smwvgIS_zATlwJ5NVY9c4TLNSnqhfH7JQW0HeLpSPheQl0yb5OuPsjDh-LL8nODwa3MA/s320/dance+visual.JPG" t$="true" width="213" /></a></div><h2> </h2>Visualisation practice empowers and centres you for performance, allowing you to enter deeply into the present moment and harness your true potential. Along with diaphragmatic breathing it calms and unclutters your mind leading you to a place of freedom and unselfconsciousness. Visualisation is a very personal experience and skill that takes practice to discover its depth and power.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjencyJGNRSQ-kyK9ZJ5nHWUlDbAzX0acf33gXnBMi3a0-56ylbEmk2zLvxA0J6U3_I5VH53B2JwEP7creNBca99MNKAswwdxdZgK1vMVTp51qdvlgs7sMKtY201ciSuX49wJLTMH4510/s1600/Visual4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjencyJGNRSQ-kyK9ZJ5nHWUlDbAzX0acf33gXnBMi3a0-56ylbEmk2zLvxA0J6U3_I5VH53B2JwEP7creNBca99MNKAswwdxdZgK1vMVTp51qdvlgs7sMKtY201ciSuX49wJLTMH4510/s320/Visual4.JPG" t$="true" width="320" /></a></div><div class="center"><br />
<strong>Visualization Skills in Dance Practice by Laura Stanyer</strong><br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/-kDoFNB7MjY?feature=player_embedded' frameborder='0'></iframe></div><br />
</div><div class="disclaim"><span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com5tag:blogger.com,1999:blog-3734369441521643501.post-64933803608259040992011-07-22T01:03:00.000-07:002014-03-03T01:59:14.332-08:00Relaxation for Dancers<h1>
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I incorporate relaxation, visualisation and massage within dance my dance practice to develop the mental and physical skills necessary for dancers to achieve their true potential in dance, enhance performance and well being. There are many benefits to relaxation practice for dancers.<br />
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Physiological Benefits of Relaxation:</h2>
<div>
<ul>
<li>A decreased heart rate and respiration rate</li>
<li>Reduces muscular tension</li>
<li>Reduces blood pressure</li>
<li>Decreases chortisol (a main stress hormone)</li>
<li>Improves circulation</li>
<li>Increases alpha brainwaves (related to creativity and the flow state)</li>
</ul>
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<h2>
Psychological Benefits of Relaxation:</h2>
<ul>
<li>Greater mental clarity</li>
<li>Improves concentration</li>
<li>Greater mental control</li>
<li>Enhances creativity</li>
<li>Enhances a healthy sense of humour</li>
<li>Allows mental openness and clam</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVGuuxoz2PFI8FD0Jca-t6D5LKX7b7H_7Sf77zrennzTnFkoZGAG32xhty6vDipQiU6WvTQktiyaXGDN6TpxtmWdHgzuLdX9Hb3D5OPRGYz2ZDsYDmPmwd2PwKhc0SeEM5kvADN8gzaBY/s1600/nature.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVGuuxoz2PFI8FD0Jca-t6D5LKX7b7H_7Sf77zrennzTnFkoZGAG32xhty6vDipQiU6WvTQktiyaXGDN6TpxtmWdHgzuLdX9Hb3D5OPRGYz2ZDsYDmPmwd2PwKhc0SeEM5kvADN8gzaBY/s320/nature.jpg" height="320" t="" true="" width="320" /></a></div>
<h2>
Relaxation is a skill</h2>
Relaxation is a skill that allows you to focus on a goal, gives you the opportunity to be creative and reach your greatest potential. Like any skill it takes continuous practice to develop.<br />
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Relaxation training can:</h2>
<ul>
<li>Cultivate your ability to learn</li>
<li>Counteract the effects of stress</li>
<li>Facilitate to achieve your true potential and enhances creativity</li>
</ul>
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How we learn new dance moves (motor skills)</h2>
Learning a new physical skill is a complicated process as you learn you create and strengthen new neural pathways in your brain. When we master a new motor skill, or a simple dance move thousands of neurons in our brain have to fire simultaneously.<br />
As you begin to learn a new dance skill at first it feels awkward and the movement is clumsy, as you practice the new moves your body will be learning via biofeedback. At first you need to concentrate on what you are doing to connect your mind to your body allowing your brain to create new neural pathways, you will make many mistakes but it is these experiences that amount to learning.<br />
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As you practice the dance steps repeatedly the neural pathways become stronger and stronger and the new step becomes easier as you establish a more solid pathway in your brain. Through practice a new dance skill will gradually improve and refine the skill until it becomes effortless, many complex actions become instinctive through continuous practice. Scientific research suggests it takes approximately 180 repetitions for a new movement to become automatic and is then hard wired into your brain.<br />
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How relaxation cultivates your ability to learn</h2>
Often as we learn new dance skills our idea of success interferes with the process of learning. Instead of relaxing and enjoying the experience we think having focused determination is the only way to achieve success and excellence. We relate discipline with hard work and do not allow ourselves to learn through play or joy. Our idea of perfection and achieving the skill immediately doesn’t permit relaxation to be a factor in dance training.<br />
For instance when learning a new dance skill you are unable to achieve it straight away, you may become frustrated and try even harder to perform a dance skill exactly. However, the more effort you put in the worse it becomes. For example, trying too hard to achieve a pirouette, the more you attempt to prepare to balance and propel yourself into the turn the more you fall of the point of balance. If you find yourself in a downward tendency of trying harder with worse results this is the time to try and relax and explore a gentle playful approach.<br />
If you try to relax and have fun you are more likely to see positive results because it is often your perception of what you think is right that blocks the process of learning.<br />
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Relaxation counteracts the effects of stress</h2>
Rest and relaxation allows you to maintain your health and well-being and a balance of work, rest and play. Learning how to relax can help you find an inner calm which allows you to connect to your natural abilities and reduces tension.<br />
Relaxation training also improves our reaction to stress both physiologically and psychologically, which means we react more rapidly to a stressor and recover more quickly. When we are tense we tend to be slower to react and slower to recover from stress. For example, a relaxed person would react more quickly to a shockingly loud noise and recover almost instantly where as a tense person would be slower to react and would take a lot longer to recover from the shock.<br />
The mental stress on dancers is high, especially at professional level. They perform week after week, observed by audiences and critics the effect of negative feedback can result in bad performance and affect their personal and professional life.<br />
Mental preparation allows dancers and performers to focus; to set goals and to plan for and manage the stress of performing. It enables the dancer to raise their self-esteem and to help them maintain a high level of motivation during training, rehearsal and performance.<br />
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<h2>
Relaxation permits creativity</h2>
At peaceful moments; just when you are falling asleep or a walk in nature is when we become inspired. This is when we are tapping into our alpha state; this is the state of mind when we are relaxed and extremely creative. Relaxation creates space for original thinking to occur; this is often referred to as being in the flow or zone.<br />
Cultivating the skill of being in the here and now, being in the moment allows you to calm down, relax and enjoy the experience of dancing, learning or performing being in the moment rather than rush through the experience.<br />
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<strong>Relaxation Visualisation</strong><br />
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<span style="font-family: Arial; font-size: 10pt;">This visualization is useful for eliminating negative thoughts and feelings that cause distractions that may interfere with your activity.<span style="mso-spacerun: yes;"> </span>It enables you to focus on being at your very best.<span style="mso-spacerun: yes;"> </span>This part of the visualization may be listened to working towards an up and coming important event.<span style="mso-spacerun: yes;"> </span>Also, only listen to it several hours before an up and coming event as you need time to re-energise and prepare for the event.</span></div>
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<object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20615676"></param>
<param name="allowscriptaccess" value="always"></param>
<embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20615676" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/laura-stanyer/let-go-of-worry-one">Let Go Of Worry One</a> by <a href="http://soundcloud.com/laura-stanyer">Laura Stanyer</a> <br />
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<span style="font-family: Arial; font-size: 10pt;">Part two is to be listened to after the event or day and at a time you can relax to allow you to start to assess any other stress that may be affecting you.</span></div>
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<object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20615794"></param>
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<embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20615794" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/laura-stanyer/let-go-of-worry-two">Let Go Of Worry Two</a> by <a href="http://soundcloud.com/laura-stanyer">Laura Stanyer</a> <br />
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<strong>Relaxation Exercise</strong><br />
This exercise is designed to help you relax and can be performed in isolation or incorporated into your warm up to help you achieve optimal level of arousal and combined with your cool down to enhance your recovery.<br />
When you begin relaxation exercises wear loose comfortable clothing, sit or lay down in a quiet and tranquil space with your feet hip width apart, arms relaxed by your sides. Use a mat or cushions. Allow your body to melt into the chair or floor releasing any tension you may feel from your shoulders, neck, legs, and wiggle your fingers and toes.<br />
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<h2>
PMR (Progressive Muscular Relaxation)</h2>
Progressive Muscular Relaxation is a method of tensing and relaxing muscle groups or body areas to release excessive tension. This can be completed with eyes open or closed.<br />
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PMR Exercise</h2>
Tense each muscle group or body area for approximately 10 seconds. Then let go completely allowing the tension to be released and focus on the relaxed area for approximately 15 seconds allowing the area to feel heavy, warm and completely relaxed.<br />
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Sitting or lying down in a comfortable space tense and release:</h2>
<ul>
<li>Feet and toes Legs and calves</li>
<li>Buttocks and thighs</li>
<li>Stomach and lower back</li>
<li>Chest and neck</li>
<li>Shoulders, arms and fingers</li>
<li>Face, jaw, forehead, cheeks and tongue</li>
<li>Whole body</li>
</ul>
Now observe how loose your body feels, a calm sensation through floating your body.<br />
Relaxation, breathing and visualisation techniques allow you to maximize your mind body connection and enhance your true potential in dance. Breathing exercises promote relaxation, to find out more go to the <a href="http://laurastanyer.blogspot.com/2011/07/power-of-breathing.html">breathing article</a>.<br />
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<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com4tag:blogger.com,1999:blog-3734369441521643501.post-9598419563830644412011-07-22T00:14:00.000-07:002011-08-06T14:57:15.216-07:00Good Posture - Postural Alignment for Dancers<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzDcEeT7TEwxES2x2zyMFnmB7s6uspzd-sJEEHlsNMgFlKW3zE8WkqLa_v5l3mTUgjqF4pANSdXPjexWhXHoFtl-FET1oVdgUvu8W-fIP5vBaveLrsxZ-hxhhkiYjnm3AqSL-IwTqh9wA/s1600/beach3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzDcEeT7TEwxES2x2zyMFnmB7s6uspzd-sJEEHlsNMgFlKW3zE8WkqLa_v5l3mTUgjqF4pANSdXPjexWhXHoFtl-FET1oVdgUvu8W-fIP5vBaveLrsxZ-hxhhkiYjnm3AqSL-IwTqh9wA/s320/beach3.jpg" t$="true" width="213" /></a></div><h1> </h1>Posture is the position in which you hold your body upright against force of gravity while standing, sitting or moving. It is important to understand the correct position of the body parts and the process of adjusting body parts so that they are stacked equally on top of one another in a healthy position. Good posture requires the least amount of muscle activity to maintain an upright position.<br />
<h2>Posture is important for good health as:</h2><div><ul><li>It allows us to be active with more energy, less stress and fatigue</li>
<li>It allows musclo-skeletal system to hold the body parts in place</li>
<li>It allows space for your vital organs to function at optimal efficiency</li>
<li>It allows you to breathe more efficiently</li>
<li>It promotes efficient functioning of the nervous system</li>
</ul></div><table border="0" class="exercise"><tbody>
<tr><td><h2>What is Neutral Alignment?</h2>Specialised muscle groups known as postural muscles work against the downward pull of gravity to maintain an upright posture.<br />
To maintain neutral alignment these postural muscles that run up the front and the back of the body, cross all weight baring joints work constantly against gravity to hold the body in a neutral position. The aim is to maintain a balance when still or moving but with no extra tension. It is important to be aware that you inherit postural factors however, changes take place throughout your life depending on the way you use your body. Also be aware that your posture constantly changes depending on the activity you are engaged in, whether you are sitting or standing for long periods of time or dancing, your musclo-skeletal system is constantly working to maintain alignment.</td><td><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG5hJvB3VfZz_LnG0Rab4QxG7aLKHI4s87FuhwunAMzYnjjYx2D122TEUkOhHsTh0H7SJI8gf5_FkVKqXNw9WnEsm-84UECYjrlmorEKpWZI9sW348MY53O2h4p9U8kvK0PaSmDuRgNro/s1600/Posture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG5hJvB3VfZz_LnG0Rab4QxG7aLKHI4s87FuhwunAMzYnjjYx2D122TEUkOhHsTh0H7SJI8gf5_FkVKqXNw9WnEsm-84UECYjrlmorEKpWZI9sW348MY53O2h4p9U8kvK0PaSmDuRgNro/s1600/Posture.jpg" t$="true" /></a></div></td></tr>
</tbody></table><h2>Short Term Changes</h2>Short-term changes occur as physical, mental or emotional stresses during the day can cause fatigue in the postural muscles making them less efficient at working against gravity.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXcIvAr8az8arn6MNp5ecJqf_E9pA0d7LFjit5ijoLAO79JW_XXiGmr7izHCbzUU0ME8BgA9HOUcU8wTIjC1OqLqJ5MrKnhF0VbWBxkJouE4ZndFhwpl-G-TwWcC4JBnBI_BL_CcJr5jE/s1600/stretchold.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXcIvAr8az8arn6MNp5ecJqf_E9pA0d7LFjit5ijoLAO79JW_XXiGmr7izHCbzUU0ME8BgA9HOUcU8wTIjC1OqLqJ5MrKnhF0VbWBxkJouE4ZndFhwpl-G-TwWcC4JBnBI_BL_CcJr5jE/s320/stretchold.jpg" t$="true" width="212" /></a></div><h2>Long Term Changes</h2>The cumulative effect of these short term changes, plus other factors like injury, can lead to more permanent changes in posture as bone structure alters due to prolonged muscle imbalances.<br />
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<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><h2>Possible of Causes Postural Changes:</h2><ul><li>Hereditary factors</li>
<li>Environment resulting from bad posture, for example how you sit</li>
<li>Stress mental, physical or emotional</li>
<li>Repetitive action - muscles shorten, overuse and muscle imbalance</li>
<li>Trauma effects of an accident or injury</li>
<div class="separator" style="clear: both; text-align: center;"></div><li>Disease affecting the musclo-skeletal system</li>
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</div></td><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjRYBq5N3w21UWz4nMPvKw5EAEkXriDp_FudeKyrng1dm1UuyhJAOTS2MzJ0ACUTHWZE3BmGvnZxZA8kDJsFUybP7Z3P-4cBygMtKvMenrclGrwvtNZl4cDELWc2zR8edvkVadH8mj9mY/s1600/Sitposture.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjRYBq5N3w21UWz4nMPvKw5EAEkXriDp_FudeKyrng1dm1UuyhJAOTS2MzJ0ACUTHWZE3BmGvnZxZA8kDJsFUybP7Z3P-4cBygMtKvMenrclGrwvtNZl4cDELWc2zR8edvkVadH8mj9mY/s1600/Sitposture.png" t$="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSE9WzioHShk4uUIo1RzkDenCcj_jsrPmwfNDIhJ-YVcp-96GLMAPQq2t6lCiPqTePsVWf4IEGgxfmGXTOsOekzpyut_xfjesi85yJjzeP5x9cP4LlvXrQowsqSCo7l4p0WmvP0p7fzQ0/s1600/Badsit+posture.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSE9WzioHShk4uUIo1RzkDenCcj_jsrPmwfNDIhJ-YVcp-96GLMAPQq2t6lCiPqTePsVWf4IEGgxfmGXTOsOekzpyut_xfjesi85yJjzeP5x9cP4LlvXrQowsqSCo7l4p0WmvP0p7fzQ0/s1600/Badsit+posture.png" t$="true" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div></td><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div></td></tr>
</tbody></table><h2>Ideal Alignment (Neutral)</h2>Every human body is unique and from the moment we are born various factors, (gravity and the activities we engage in) alter our posture therefore muscle imbalance and misalignment will affect all of us to a greater or lesser extent.<br />
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<tr><td><h2>Alignment from the front</h2>Imagine a thread though the head giving a feeling of upward lift, through neck and upper spine, keeping the body light and open. Imagine a sense of relaxation and downward movement by a thread through the base of the spine.<br />
<ul><li>Stand with your feet in parallel placed hip width apart; spread your weight equally between both feet</li>
<li>Head floating on top of neck with neck long and centred</li>
<li>Chest area open with a light lift of sternum (do not overarch in lower back)</li>
<li>Shoulders relaxed - blades go down back and inwards</li>
<li>Arms hang from the shoulders, hands relaxed</li>
<li>Ribcage down with abdominals gently engaged</li>
<li>Pelvis in neutral alignment, supporting the lumbar spine</li>
<li>Hips level (imagine triangle reaching from one hip bone to the other, down to your pubic bone. Each point of the triangle is at the same level)</li>
<li>Buttock, thighs and tail bone are relaxed avoid arching lower back</li>
<li>Knees in line with feet, keep knees soft</li>
<li>Weight is equally distributed between the feet and evenly distributed over 3 points on feet: under big toe, little and heel with natural arches and toes relaxed</li>
</ul></td><td><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3rOQbUH7klz-K1uNZxi_MbWJilsE-ObBzQuH1CH_A_qLiVH7lUJfcN_vLU5tOyrnR3AxpNJcDD0-72-nZWovg98mWVHHcP2e2fhhIn23hyphenhyphenUR3-2nJmdH77fP00YTXbv7p79lChJkRxFY/s1600/PostureFront.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3rOQbUH7klz-K1uNZxi_MbWJilsE-ObBzQuH1CH_A_qLiVH7lUJfcN_vLU5tOyrnR3AxpNJcDD0-72-nZWovg98mWVHHcP2e2fhhIn23hyphenhyphenUR3-2nJmdH77fP00YTXbv7p79lChJkRxFY/s1600/PostureFront.jpg" t$="true" /></a></div></td></tr>
</tbody></table><h2>Assess alignment from the side</h2><strong>Line of gravity</strong><br />
This is an imaginary line, which falls vertically through the body and is a useful measure when assessing posture.<br />
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<tr><td><h2>From a side view standing upright the line of gravity passes through:</h2><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMnUiZ6RJqAXPXlMp519GCJWDaeLMGPk7b3m2aaD2Np3_oZEyVm0ELgnwB9viPCF_jRZX7HxlE-vWMEyvRYgxTnHKX71g9wZXIQ0VBcA8PuGJoJrtjkm0LIW-LcSBmld1O5GMIZ1nMxVU/s1600/posture_plumbline.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMnUiZ6RJqAXPXlMp519GCJWDaeLMGPk7b3m2aaD2Np3_oZEyVm0ELgnwB9viPCF_jRZX7HxlE-vWMEyvRYgxTnHKX71g9wZXIQ0VBcA8PuGJoJrtjkm0LIW-LcSBmld1O5GMIZ1nMxVU/s320/posture_plumbline.png" t$="true" width="320" /></a></div> The line of gravity will not fall through all of these points if posture is incorrect and will move as the position of the body changes.<br />
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</tbody></table><h2>Common Postural Problems</h2>When viewed from the side the spine's natural position appears as an S shape curve. The bones are formed into four distinct curves of the spine, which are held together and supported by the back muscles and ligaments. It allows movement of the head and trunk and supports and maintains the centre support for the entire body and supports the upper parts of the body. For many people this natural spinal alignment is misalignment due to incorrect postural habits such as sitting or standing awkwardly.<br />
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<tr class="center"><th class="center">Kyphosis</th><th class="center">Lordosis</th><th class="center">Flat Back</th><th class="center">Scolosis</th></tr>
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<tr><td>Exaggerated outward curvature of thoracic spine<br />
<em>Muscle imbalance:</em> <br />
<ul><li>Weak lower back muscles</li>
<li>Tight chest muscles</li>
</ul></td><td>Exaggerated inward curvature of lumbar spine (swayback)<br />
<em>Muscle imbalance:</em> <br />
<ul><li>Weak Abdominal muscles</li>
<li>Tight hip flexors and lower back</li>
</ul><br />
<br />
</td><td>Diminished inward curvature of the lumbar spine</td><td>Exaggerated lateral curvature of any part of the spine</td></tr>
</tbody></table><div class="center"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/kve6ftY34TE?feature=player_embedded' frameborder='0'></iframe></div><br />
Laura Stanyer's Postural Visualization, watch and follow along to release tension and promote awareness of you body and alignment. Enjoy!<br />
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</div><div class="disclaim" style="text-align: left;"><span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com43tag:blogger.com,1999:blog-3734369441521643501.post-25177384784863368622011-07-21T00:27:00.000-07:002014-03-03T01:58:02.252-08:00The Power of Breathing<div id="laura" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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<h1 style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
</h1>
Breathing is a vital element for relaxation and physical activity such as dance; being able to control your breathing pattern allows you to maintain self-control and help to relieve your body of excessive tension. Breathing is the process by which living cells in the body receive a constant supply of oxygen and removes carbon dioxide. Oxygen is needed by each cell in the body for survival as every bodily function and all movement requires oxygen.<br />
<h2>
<span style="font-size: small;">The Mechanism of Breathing</span></h2>
It is a passive process by which air is drawn in and forced out of the lungs by the combined action of the diaphragm and intercostals muscles. The process of exhalation becomes an active one when we require exhaling more air for example when we cough, also dancing requires more oxygen.<br />
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<div class="aside">
<em><strong>Interesting Fact</strong>: The diaphragm is a large muscle that separates the chest and the abdomen. It is the major muscle of respiration and is responsible for 75% of the air drawn into the lungs. Correct breathing enhances our oxygen supply to allow us to function efficiently.</em></div>
<h2>
<span style="font-size: small;">This active process is assisted by other muscles including:</span></h2>
<ul>
<li>Internal Intercostals</li>
<li>Internal and external obliques</li>
<li>Transverse Abdominus</li>
<li>Rectus Abdominus</li>
</ul>
All help to compress the abdomen and squeeze more air out of the lungs.<br />
The special nature of breathing being both passive and active process (happens automatically and be under our conscious control) is because the parts of our brain that controls our breathing also controls our emotions, therefore our emotions affect our physiological and psychological state. Most people do not breathe efficiently we are habitual shallow breathers because we only use a small part of our lungs.<br />
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<div class="aside">
<em><strong>Interesting Fact</strong>: Our mental or emotional state is reflective in our breathing and our breathing can impact on our emotional state. Learning to control our breathing patterns will allow us to gain greater control over our emotions especially in times of stress.</em></div>
<h2>
<span style="font-size: small;">Causes for shallow breathing include:</span></h2>
<ul>
<li>Stress</li>
<li>Bad posture</li>
<li>Lack of cardiovascular exercise</li>
</ul>
Just like dance training or mental skills practising breathing techniques can improve your well-being. The aim of breathing exercises is to breathe with maximum efficiency with minimum effort.<br />
<h2>
<span style="font-size: small;">The process of inhalation</span></h2>
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During inhalation the diaphragm contracts and flattens this increases the volume and size of the chest cavity. This lowers the pressure inside the chest, because the pressure inside the body is lower than the pressure outside the air is drawn into the lungs. At the same time the external intercostal muscles contract lifting the ribcage up and outwards, further increasing the volume and size of the chest cavity. 25% of the air is drawn in by the external intercostal muscles.<br />
<h2>
<span style="font-size: small;"></span> </h2>
<h2>
<span style="font-size: small;"></span> </h2>
<h2>
<span style="font-size: small;">T</span><span style="font-size: small;">he process of exhalation</span></h2>
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During exhalation the diaphragm relaxes and returns to its dome shape pushing the chest cavity upwards and reducing the chest cavity's volume and size. This increases the pressure inside the body, the air rushes out as the pressure is lower outside the body. At the same time the external intercostal muscles relax allowing the ribs to lower down and inwards decreases size of the chest cavity.<br />
<h2>
<span style="font-size: small;"></span> </h2>
<h2>
<span style="font-size: small;"></span> </h2>
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<span style="font-size: small;"></span> </h2>
<h2 style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-size: small;">Breathing Exercises</span></h2>
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These exercises can be performed laying down, sitting or standing but it is recommended firstly to lie on your back on a mat with a pillow under your knees and one under your head for support and comfort. The diaphragm is not working against gravity and prevents you using other voluntary muscles and allows you to focus on working the appropriate muscles.</div>
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<h2>
<span style="font-size: small;">Awareness of breath exercise</span></h2>
Place one hand on your chest and one on your lower abdomen to feel where you are breathing from:<br />
<ul>
<li>Is your chest lifting?</li>
<li>Is your stomach expanding?</li>
</ul>
If you are breathing correctly, when you breathe in the hand placed on your lower abdomen should lift first and then your chest lifts upwards and expands but do not lift your shoulders.<br />
<h2>
<span style="font-size: small;">Deep abdominal breathing</span></h2>
Learning deep or diaphragmatic breathing exercises can help to increase the vital capacity and the function of our lungs.<br />
<h2>
<span style="font-size: small;">Benefits of breathing exercises:</span></h2>
<ul>
<li>Decreased heart rate</li>
<li>Reduces blood pressure</li>
<li>Reduces muscle tension</li>
<li>Decreased respiration rate</li>
<li>Reduces hyper tension</li>
<li>Improves circulation</li>
</ul>
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
Slow diaphragmatic breathing involves breathing into your lower abdomen before filling your chest cavity. This optimises oxygen consumption this allows more oxygen to reach your muscles and your brain to function more efficiently. If you are unaccustomed to deep breathing the following exercise may make you feel tired at first, do persevere as it will take less effort to breathe, it will enhance the co-ordination of the diaphragm and abdominal muscles when breathing. This will assist in breathing co-ordination when you dance.<br />
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<strong>Deep Abdominal Breathing Exercise</strong></div>
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<em>Inhale</em> - Inhale slowly and deeply, say four counts. Breathe as fully as you can without discomfort. Imagine your torso slowly filling with air.</div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<em>Pause</em> - When you have completely inhaled, hold your breath for four counts. This is a comfortable pause. If you feel discomfort, reduce the counts.</div>
<em>Exhale</em> - Exhale slowly and continually for four counts, letting the air out through your mouth slowly. Let out as much air as you can, down to the lower part of the lungs and feel yourself relaxing and any tension flowing out of you.<br />
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<em>Pause</em> - Once more when you have completely exhaled, hold your breath for four counts, releasing any further tension. This feels like a comfortable pause. If you feel discomfort, reduce the counts.</div>
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Many people find diaphragmatic breathing difficult at first as we are habitually shallow breathers but with practice it does become easier. If it is very difficult reduce the number of counts to two or three and build up to four. The important thing is to establish the slow relaxed breathing rate.</div>
<h2 style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-size: small;">Rhythmic Breathing</span></h2>
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When you are comfortable with diaphragmatic breathing try this exercise. Rhythmic breathing exercise allows you to gain greater control over your breathing, and more control over your voice. As you make progress, you can begin to increase the counts but to further develop breathing control hold different counts on inhalation, exhalation and the pauses between.<br />
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<span style="font-size: small;"><strong>Mantra Breathing</strong></span></div>
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Once you are comfortable with diaphragmatic breathing try adding positive words or phrases to your breathing. Mantras are sounds, words or phrases that are used to focus your concentration in a positive way. You can say them out loud or internally. If you choose to say the mantra out loud let the sound resonate in your chest.</div>
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The mantra should naturally fall into rhythm with your breathing. Make sure that the mantra follows your breathing.</div>
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Let go of any concerns that may arise about whether you are doing the mantra properly, there is no right or wrong way but what is right for you. Allow the wonderful silence to refresh your mind and emotions.<br />
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At the end of your breathing exercise you will begin to feel a calm feeling of warmth radiating from your core throughout your body. Bring your breathing to its natural state and focus on the pleasant feelings in your body.<br />
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If you ever feel stress, attempt to bring your attention back to you breathing, this allows more oxygen to reach your muscles and our brain to function more efficiently and will having a calming effect.<br />
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<span style="font-size: small;">Bring your attention to your breath throughout your day:</span></h2>
<ul>
<li>If you are watching the time – breathe</li>
<li>When waiting - breathe</li>
<li>Before you start a dance class – breathe</li>
<li>Before you start a rehearsal – breathe</li>
<li>Before you start a performance – breathe</li>
<li>Before you start filming – breathe</li>
</ul>
By focusing on your breathing the mind is soothed and the body is nourished with fresh oxygen. Breathing slowly and deeply combined with <a href="http://laurastanyer.blogspot.com/2011/07/relaxation-for-dancers.html">relaxation</a> and <a href="http://laurastanyer.blogspot.com/2011/07/visualisation-for-dancers.html">visualisation </a>in dance can ease tension in you mind and body allowing you to move freely and reach your true potential.<br />
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<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
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Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com4tag:blogger.com,1999:blog-3734369441521643501.post-50468024691124161902011-07-18T15:25:00.000-07:002014-03-03T01:56:49.880-08:00The Importance of Cardiovascular Endurance for the Dancer<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury. Ideally cardiovascular training needs to be incorporated into the dance technique class to enhance your dance ability as well as your fitness, health and wellbeing.</div>
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<span style="font-size: small;">Reasons why dancers do not have cardiovascular fitness:</span></h2>
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<ul>
<li>Technique class stops and starts does not engage the aerobic system</li>
<li>Dancers are often overworked with too much time spent in class, rehearsal and performance</li>
<li>Dancers do not engage in enough rest, leisure time and relaxation</li>
</ul>
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<h2>
<span style="font-size: small;">Benefits of Cardiovascular Endurance Exercise for dancers:</span></h2>
<ul>
<li>Improves your posture and health</li>
<li>Enhances stamina which improves your performance ability</li>
<li>Increases oxygen supply to muscles - efficient functioning Improves your anaerobic ability</li>
<li>Reduces the risk of fatigue, enhances concentration and reduces stress levels</li>
<li>Boosts your immune system and reduces the risk of injury</li>
</ul>
<h2>
<span style="font-size: small;">Understanding the Cardiovascular System</span></h2>
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</td><td>Cardiovascular endurance depends on the ability of the <strong>heart</strong> and <strong>lungs</strong> to deliver oxygen to where it is needed and to continue for long periods of time under stress.<br />
In reality most types of dance training involves stopping and starting; performing short movement sequences with intermittent periods of no activity where you observe the next sequence, this way of working only develops your anaerobic system it does not develop your aerobic capacity.</td></tr>
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<span style="font-size: small;">Anaerobic and Aerobic Systems</span></h2>
<h2>
<span style="font-size: small;">Anaerobic System</span></h2>
<span class="small">Anaerobic simply means without oxygen.</span><br />
As you begin physical activity there is a sudden demand for energy, the body will use up its first energy store then go onto to use up the stores of glycogen (broken down from carbohydrates) stored in the muscles as the energy is not available in the form of oxygen. This is because the body is working so hard that the demands for oxygen exceed the rate of supply.<br />
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<span style="font-size: small;">Lactic Acid</span></h2>
During anaerobic activity the waste product lactic acid is produced. As there is no oxygen supply to the muscles the lactic acid will build up and can be the cause of muscle soreness and you will be forced to ease of or stop. You will be unable to return to activity until the lactic acid is removed. As you rest oxygen is supplied to the muscles replenishing the energy stores and you soon will be able to return.<br />
When you start any physical activity you will use the anaerobic system, however, if the activity is low in intensity your body will be able to supply oxygen to your muscles and continue as you engage in the aerobic system.<br />
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<span style="font-size: small;">Anaerobic Exercise</span></h2>
Anaerobic exercise is intense exercise lasting approximately one to three minutes (Lactic System) the demand is sudden or large that the heart is unable to pump enough oxygen to the working muscles.<br />
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High intensity, short duration:</h2>
<ul>
<li>Running up the stairs</li>
<li>Sprinting</li>
<li>Dance - centre work e.g. short jump sequence</li>
<li>Dance - short sequence across the room</li>
</ul>
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<span style="font-size: small;">Aerobic System</span></h2>
<span class="small">Aerobic simply means with oxygen</span><br />
Oxygen is delivered around the body via the blood stream and pumped by the heart. The aerobic system can only work when the energy demand is low intensity for the heart to provide the muscles with sufficient supply of oxygen. In aerobic activity the body is working at a level in which the supply of oxygen is sufficient to the body's demands for oxygen.<br />
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The aerobic system breaks down glycogen (carbohydrates) as energy and if you continue over thirty minutes of aerobic activity at low intensity you will begin to break down fats. The only waste products formed are carbon dioxide and water. These are removed as you sweat and by breathing out.</div>
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<span style="font-size: small;">Aerobic Exercise</span></h2>
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The oxygen is delivered around the body; the aerobic system can only function when the energy demand is low enough for the heart to supply the muscles with sufficient oxygen.</div>
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<span style="font-size: small;">Low to moderate intensity, long duration activities:</span></h2>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Walking or jogging</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Cycling</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Swimming</li>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Continuous low intensity dance (such as the five rhythms)</li>
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<span style="font-size: small;">Aerobic Endurance Exercise</span></h2>
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This variation is when exercise continues at a low level over a long period of time to build cardiovascular fitness.</div>
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<span style="font-size: small;">Low intensity activities over half an hour:</span></h2>
<ul>
<li>An hour’s walk</li>
<li>30 minute swim</li>
<li>30 minute cycle (stationary bike)</li>
<li>Continuous low intensity dance (such as the five rhythms)</li>
</ul>
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<h2>
<span style="font-size: small;">Aerobic Endurance Training</span></h2>
Aerobic endurance is developed through the use of continuous rhythmical activity to improve maximum oxygen uptake (VO2max).<br />
<h2>
<span style="font-size: small;">VO2 max</span></h2>
VO2 max is the maximum amount of oxygen that you can use to produce the energy you require for any physical activity.<br />
It is important for dancers to progressively improve their cardiovascular endurance, training only occurs after thirty minutes of continuous activity where the pulse rate is sufficiently increased to improve your maximum aerobic capacity (V02 max). Aerobic exercise strengthens the heart and lungs, (cardiovascular) system. An aerobically fit dancer can rehearse or perform for longer, more vigorously and achieve a quicker recovery. It is beneficial to participate in cardiovascular endurance activities 3 to 5 times per week.<br />
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<h2>
<span style="font-size: small;">Aims of aerobic endurance training:</span></h2>
<ul>
<li>Improve the heart and cardiovascular system so blood (and oxygen) can be delivered around the body more efficiently</li>
<li>Increase the body's ability to utilise oxygen</li>
<li>Increase the body's ability to recover from heavy bouts of intense exercise (dance).</li>
</ul>
<h2>
<span style="font-size: small;">Training Intensity</span></h2>
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It is important to work out how hard you are working by measuring your heart rate. During exercise your heart rate goes up; the harder you work, the faster the heart beats. Everyone has a maximum heart rate, calculating how close your heart rate is to its maximum during exercise enable you to check the intensity of your workout.</div>
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When participating in cardiovascular endurance training, the most efficient way to strengthen the heart is to aim for a training threshold. This is a percentage of your maximum heart rate, and should be the level your heart is working on for 20-30 minutes at least.</div>
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<span style="font-size: small;">Heart Rate Monitoring</span></h2>
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<span style="font-size: small;">Resting heart rate</span></h2>
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Find your pulse in your wrist or neck, and count the number of beats for 6 seconds then multiply the number of beats by 10 e.g. you count 12 (12 x 10 = 120) your heart rate is 120 beats per minute (BPM).</div>
Or for 15 seconds and multiply the number of beats by 4<br />
<h2>
<span style="font-size: small;">Maximum heart rate</span></h2>
The maximum heart rate is estimated by taking your age away from 220. e.g. 220 take away (your age) 20 = 200 BPM.<br />
<h2>
<span style="font-size: small;">Target heart rate for exercise</span></h2>
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<tr><td class="center" rowspan="2"><strong>Age</strong></td><td class="center" rowspan="2"><strong>Maximum Heart Rate</strong> <span class="small">(BPM)</span></td><td class="center" colspan="3"><strong>Target Heart Rate</strong> <span class="small">(BPM)</span></td></tr>
<tr><td class="center"><strong>Anaerobic</strong> <span class="small">(85% of Max)</span></td><td class="center"><strong>Aerobic</strong> <span class="small">(70% of Max)</span></td><td class="center"><strong>Aerobic Endurance</strong> <span class="small">(80% of Max)</span></td></tr>
<tr><td><span class="small">Example:</span> 18<br />
20 – 29<br />
30 – 39<br />
40 – 49<br />
50 – 59</td><td>202<br />
200 – 191<br />
190 – 181<br />
180 – 171<br />
170 – 161</td><td>171<br />
170 – 162<br />
161 – 154<br />
153 – 145<br />
144 – 137</td><td>141<br />
140 – 134<br />
133 – 137<br />
126 – 120<br />
119 – 113</td><td>121<br />
120 – 114<br />
114 – 109<br />
108 – 103<br />
102 – 97</td></tr>
</tbody></table>
A target heart rate would be at least 60% or at the most 85% of your maximum heart rate. When you first start a cardiovascular fitness programme, your target heart rate, during exercise, should be 60% of the predicted maximum heart rate. It is optimum to build up to 30 minutes working at 75% of your maximum heart rate.<br />
<h2>
<span style="font-size: small;">Cardiovascular Endurance in Dance</span></h2>
Ideally cardiovascular training is incorporated within the dance training itself with the later part of a technique class training the cardio vascular system. For example, travel and jump combinations lasting at least 32 to 48 bars in duration and including longer dance combinations dividing the class so the dancers receive adequate rest period to recover from the cardiovascular workout.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6fwih-2H9Ih8-mhgQzOrBfFB8VObp3ISfQxCl30r5gcAvp-wjZEoFbk1VL2LtiFq_JWxrvUlIy_5LYohHC95DxNSxGyShU8rK3YbHKbtB_LFh652lzyIEPFlAMxja97M3B6HCATYDgoI/s1600/Dance+drum.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6fwih-2H9Ih8-mhgQzOrBfFB8VObp3ISfQxCl30r5gcAvp-wjZEoFbk1VL2LtiFq_JWxrvUlIy_5LYohHC95DxNSxGyShU8rK3YbHKbtB_LFh652lzyIEPFlAMxja97M3B6HCATYDgoI/s320/Dance+drum.JPG" height="320" m="" true="" width="212" /></a></div>
In my personal experience I found African dance training incorporates both the aerobic and anaerobic systems with appropriate rest and recovery periods maybe other dance technique classes can learn from this model.<br />
<br />
If cardiovascular training is not an integral part of your dance training it is important that dancers find an appropriate cardiovascular routine to compliment your dance training, rehearsal or performance also allowing for adequate rest periods.<br />
<br />
Enhanced cardiovascular endurance can enhance you dance skill, fitness and can prevent injury from occurring due to fatigue. With all dance training a warm up and cool down sequence is required to maintain health and well being and enhance recovery. Improved cardiovascular fitness can enhance you dance ability and help you reach your true potential in dance performance.<br />
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<div class="disclaim">
<span style="color: #cccccc; font-size: xx-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Power Dance System and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com23tag:blogger.com,1999:blog-3734369441521643501.post-79039639013918938412011-07-18T14:50:00.000-07:002014-03-03T01:54:38.712-08:00Dance Fitness Conditioning Exercises<div id="laura">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXd0aiSjt-JMKosWrRv80BzQkHAMZ5GaazpYvTO1q3TOzIuuTO7ABTdMnQxb4rkwgBh5wk5sbgCZwn1BQ6je1WJRNvf70dBBrwQ-hFd2Gvepgnbbkcakc0i__r8KhStSwBLvshNgfaOpk/s1600/ManLeap.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXd0aiSjt-JMKosWrRv80BzQkHAMZ5GaazpYvTO1q3TOzIuuTO7ABTdMnQxb4rkwgBh5wk5sbgCZwn1BQ6je1WJRNvf70dBBrwQ-hFd2Gvepgnbbkcakc0i__r8KhStSwBLvshNgfaOpk/s320/ManLeap.jpg" height="320" m="" true="" width="213" /></a></div>
<h2>
<span style="font-size: small;">Guidelines for Conditioning Exercises</span></h2>
The postural muscles stabilise continuously throughout everyday activities and dancing therefore requires very good endurance. They do not need to be very strong, but they must be precisely co-ordinated and able to of work continuously. These stabiliser muscles should hold the lumbar spine in the neutral position, which is the correct alignment of the pelvis that allows for the natural 'S' curve of the spine. For further information please read the <a href="http://laurastanyer.blogspot.com/2011/06/core-stability-in-dance.html">core stability</a> article.<br />
<ul>
<li>Warm up before engaging in conditioning exercises by raising the body temperature with light aerobic exercise</li>
<li>These exercises should be performed slowly and in a continuous manner</li>
<li>Breathing out on effort and breathe in as you release</li>
<li>Adopt the correct postural alignment for each exercise in enhances co-ordination of core stability</li>
<li>Lay on a mat in a clear space and use cushions for support if necessary</li>
<li>Wear loose comfortable clothing</li>
</ul>
Only perform the number of exercises which you feel confident with, always work at your own pace working within your own range of comfort. Remember breathing is important make sure to breathe freely throughout the exercises.<br />
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<table border="0" class="exercise" style="height: 221px; width: 736px;"><tbody>
<tr><td colspan="2"><strong>Engaging Transverse | Repeat up to 10 times</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLffHO2aWN9m0R5oGxbTzQ2K-xB786q21nPugWpOLb2C2uS_hnQG-BedSUmYIDTcLlqDYnUygcweLnGlv6UWKfNYcCCQgx9G3ECPVLz0Z8-qsxJ8tGHnpSv6lGF3LDYrNbBUAE2_Xf78k/s1600/Lay.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLffHO2aWN9m0R5oGxbTzQ2K-xB786q21nPugWpOLb2C2uS_hnQG-BedSUmYIDTcLlqDYnUygcweLnGlv6UWKfNYcCCQgx9G3ECPVLz0Z8-qsxJ8tGHnpSv6lGF3LDYrNbBUAE2_Xf78k/s200/Lay.png" height="72" m="" true="" width="200" /></a></div>
<span style="font-size: x-small;"></span></td><td><span style="font-size: x-small;">Lying on your back with knees bent, feet on the mat in parallel position hip width apart. Lumbar spine should be in neutral alignment, have a small gap between the floor and your back. Breathe in deeply and relax all your stomach muscles. Breathe out and draw your lower abdomen inwards as if your navel is going back towards the floor (navel to spine). Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe naturally as you hold the tension in your lower stomach area.</span></td><td class="musc_desc"><span style="font-size: x-small;">Transverse Abdominus</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtP1oZlcwyIV_P396hdPzsexLmHE7mLbq-XpR4FbFxJe4ii17d9g9c4_EFN86YQJN87GoCZTseKjEZnVZjFwVABAlbR_wM0ECE9dcdDxnqneCzcA7gkFLZ8-I113bqLYxv8u0CbrxabTA/s1600/MTransverse.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtP1oZlcwyIV_P396hdPzsexLmHE7mLbq-XpR4FbFxJe4ii17d9g9c4_EFN86YQJN87GoCZTseKjEZnVZjFwVABAlbR_wM0ECE9dcdDxnqneCzcA7gkFLZ8-I113bqLYxv8u0CbrxabTA/s1600/MTransverse.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 245px; width: 728px;"><tbody>
<tr><td colspan="2"><strong>Engaging Pelvic Floor | Repeat up to 10 times</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyWX83-KJx3PNV3SmBCHtqs3hBMEf90vlNhKSfpIPE_dhxGGD0TLx_5jIBHJkSztJs2YDAF20nF1kdMSw7jGSgt8QoNnyyy5jsjCqTe8BMSc3Kk2VXKzotGYx0XCehqRLhGeXw4ZLouWY/s1600/lay2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyWX83-KJx3PNV3SmBCHtqs3hBMEf90vlNhKSfpIPE_dhxGGD0TLx_5jIBHJkSztJs2YDAF20nF1kdMSw7jGSgt8QoNnyyy5jsjCqTe8BMSc3Kk2VXKzotGYx0XCehqRLhGeXw4ZLouWY/s200/lay2.png" height="93" m="" true="" width="200" /></a></div>
</td><td><span style="font-size: x-small;">Lie on back knees bent, feet on the mat in parallel position hip width apart. Concentrate on the pelvic floor muscles. As your breathe out lift and squeeze at the front as if trying to stop the passage of urine and at the back as if stopping the passage of wind. Hold for 2 counts (increase the hold as you improve). Relax the muscles and breathe normally. Avoid: holding your breath, do not tighten your buttocks, thighs or abdominal complex.</span></td><td class="musc_desc"><span style="font-size: x-small;">Pelvic floor muscles</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH1enexvo33q-vcnGlPYmBexsIdJGApkS_hfg7gHuhn13lzSrEjadSZFng_9gfmM7MB45QVfx2uwK3_d0Zw8CoNF_KkiFDwvQhKwV_jjYPEpW128m0-2oAeioM-u9NywenfHi8IFkrTKY/s1600/Mpelvicfloor.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH1enexvo33q-vcnGlPYmBexsIdJGApkS_hfg7gHuhn13lzSrEjadSZFng_9gfmM7MB45QVfx2uwK3_d0Zw8CoNF_KkiFDwvQhKwV_jjYPEpW128m0-2oAeioM-u9NywenfHi8IFkrTKY/s1600/Mpelvicfloor.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 227px; width: 735px;"><tbody>
<tr><td colspan="2"><strong>Pelvic Tilt Repeat up to 10 times</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV0kcap2tze2rdNiWkPtIACYjSA3qO5x-FX0ff1fFP28gSpaZA2RT2HknuDfra6UEpmd_EnKLXKH-XzgoCBR92vEKotkQoQ1JISgFwXk2QDDfvUyWIir7X21tjYh13DkhmtyBx9IvL8uE/s1600/pelvictilit1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV0kcap2tze2rdNiWkPtIACYjSA3qO5x-FX0ff1fFP28gSpaZA2RT2HknuDfra6UEpmd_EnKLXKH-XzgoCBR92vEKotkQoQ1JISgFwXk2QDDfvUyWIir7X21tjYh13DkhmtyBx9IvL8uE/s1600/pelvictilit1.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lie on back knees bent, feet on the mat in parallel position hip width apart. As you breathe out slowly tip your pelvis up towards your navel (north) by pulling the abdominal muscles in and flattening the hollow of the small of the back, then as you breathe in, rock or tilt the pelvis away from your navel (south) to increase the hollow in your lower back. Continue to breathe naturally throughout the exercise.</span></td><td class="musc_desc"><span style="font-size: x-small;">Pelvic floor muscles: Psoas, Transverse and Abdominal Complex</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWXyYEEmMcEDT1b3dFNA0cCI3HPE_CHk1qsF0_6KopvWqInJBWOBV9-tehuvUhDxAD8oRXpKN4sLCcsCQhEn-OypUOFVQjBzompjKGTslyJpXDwZMdhHpr_L2M6IKqbiMDx5P3wjD18v4/s1600/MAbcomplex.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWXyYEEmMcEDT1b3dFNA0cCI3HPE_CHk1qsF0_6KopvWqInJBWOBV9-tehuvUhDxAD8oRXpKN4sLCcsCQhEn-OypUOFVQjBzompjKGTslyJpXDwZMdhHpr_L2M6IKqbiMDx5P3wjD18v4/s1600/MAbcomplex.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 200px; width: 736px;"><tbody>
<tr><td colspan="2"><strong>Abdominal Curl Repeat up to 10 times</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhukL57P8UVyl5jDsNacdrO4TwRE9Ye6BwPgZuz5oK34pXK9XtTNUGLckix2FtTvW6KHpDv8a3FrwzLQx4ZrLQMhBEb14PChI16-RCcI3-RW0o-ZLW7LaTYTar6ckfQhnIZjYd7UG1or1M/s1600/Abcurla.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhukL57P8UVyl5jDsNacdrO4TwRE9Ye6BwPgZuz5oK34pXK9XtTNUGLckix2FtTvW6KHpDv8a3FrwzLQx4ZrLQMhBEb14PChI16-RCcI3-RW0o-ZLW7LaTYTar6ckfQhnIZjYd7UG1or1M/s1600/Abcurla.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.</span></td><td class="musc_desc"><span style="font-size: x-small;">Rectus Abdominus</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw9HEz8VcqLMz96DpgngE-rMYC0rhGuAqxawKqOP3XigL_JAqicTVjBWNMzJotCAFI7bfunlJLcu32r1XWmqrBreAvsnR3grzJM5F5EE8-5CdIfGDL2kEbjfqXrT8ljWgzuOih5H0ii40/s1600/Mabs.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw9HEz8VcqLMz96DpgngE-rMYC0rhGuAqxawKqOP3XigL_JAqicTVjBWNMzJotCAFI7bfunlJLcu32r1XWmqrBreAvsnR3grzJM5F5EE8-5CdIfGDL2kEbjfqXrT8ljWgzuOih5H0ii40/s1600/Mabs.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 219px; width: 739px;"><tbody>
<tr><td colspan="2"><strong>Advanced Abdominal Curl </strong><br />
<strong><span style="color: #3d85c6;"> </span><span style="color: #674ea7;">* ADVANCED VERSION OF ABOVE EXERCISE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSci4pmry1jEYK1JYWQhoBF42wCJ2Eg5pbtKdeskzkO4agoGb6V6sGZv2dPhaTxWh825ksRK1ZZUex9iNvDI4_w5WGKFr-fl53_g6y3UFLertPxbvuXzDCWfOJgHAoP15vuon-GXV5ipk/s1600/Abcurl2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSci4pmry1jEYK1JYWQhoBF42wCJ2Eg5pbtKdeskzkO4agoGb6V6sGZv2dPhaTxWh825ksRK1ZZUex9iNvDI4_w5WGKFr-fl53_g6y3UFLertPxbvuXzDCWfOJgHAoP15vuon-GXV5ipk/s1600/Abcurl2.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lie on back with hips, knees bent at 90 degrees. Place arms across your chest. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.</span></td><td class="musc_desc"><span style="font-size: x-small;">Rectus Abdominus</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw9HEz8VcqLMz96DpgngE-rMYC0rhGuAqxawKqOP3XigL_JAqicTVjBWNMzJotCAFI7bfunlJLcu32r1XWmqrBreAvsnR3grzJM5F5EE8-5CdIfGDL2kEbjfqXrT8ljWgzuOih5H0ii40/s1600/Mabs.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw9HEz8VcqLMz96DpgngE-rMYC0rhGuAqxawKqOP3XigL_JAqicTVjBWNMzJotCAFI7bfunlJLcu32r1XWmqrBreAvsnR3grzJM5F5EE8-5CdIfGDL2kEbjfqXrT8ljWgzuOih5H0ii40/s1600/Mabs.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 200px; width: 739px;"><tbody>
<tr><td colspan="2"><strong>Oblique Curl | Repeat 10 times on alternate sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-cRW1MrpGifAwz-XHDstSPJQ8la33XrcPfeCNw3AeJWQH5jIa_3V7F_moHeck0vocHzt5Bl5NGHppzv3TZeBc38mCuth-oVmxlGBUjdrW8Tt-zSQDRUBLhsStWoEN2QNFOi-N0VAtW1k/s1600/Aboblique1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-cRW1MrpGifAwz-XHDstSPJQ8la33XrcPfeCNw3AeJWQH5jIa_3V7F_moHeck0vocHzt5Bl5NGHppzv3TZeBc38mCuth-oVmxlGBUjdrW8Tt-zSQDRUBLhsStWoEN2QNFOi-N0VAtW1k/s1600/Aboblique1.png" m="" true="" /></a></div>
<span style="font-size: x-small;"></span></td><td><span style="font-size: x-small;">Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees, twist to the diagonal to one side. As you breathe in return to centre keep your lower back still, bring chest and head slowly down and relax. Repeat to the other side.</span></td><td class="musc_desc"><span style="font-size: x-small;">Obliques, Internal & External</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaWUtuTEGWxcf4xxXGvRRrnfj4PEw96i2U4B1IFkqC1MT4nE69A2GmkB9RmnvLlROkyVB-ItufFZMsXFZhK_dZKgr5VILNxI4Ca0bAqKV5KdZrkaZ_KT9iUCBXDdoV7Q4I7RarwmQdJTI/s1600/Moblique.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaWUtuTEGWxcf4xxXGvRRrnfj4PEw96i2U4B1IFkqC1MT4nE69A2GmkB9RmnvLlROkyVB-ItufFZMsXFZhK_dZKgr5VILNxI4Ca0bAqKV5KdZrkaZ_KT9iUCBXDdoV7Q4I7RarwmQdJTI/s1600/Moblique.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 200px; width: 736px;"><tbody>
<tr><td colspan="2"><strong>Knee to Chest Raise | Repeat 10 times on alternate sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQjYgUI3qg6eiZTp8v-fbZLKR3S2DXjdmYdbBB7BQQUhvIfDm56OouWMmex5EVhfFHSSH7SjSLv3POv-NWCKiB37UZCnHnTwUDOrGcjpA0z-TulNzJ1azdwE40iqVRUayzv_Xxx8daQjI/s1600/Kneetochest1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQjYgUI3qg6eiZTp8v-fbZLKR3S2DXjdmYdbBB7BQQUhvIfDm56OouWMmex5EVhfFHSSH7SjSLv3POv-NWCKiB37UZCnHnTwUDOrGcjpA0z-TulNzJ1azdwE40iqVRUayzv_Xxx8daQjI/s1600/Kneetochest1.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lying on your back with your knees bent feet on the mat in parallel position, hip width apart with your back in neutral. As you breathe out slowly lift your right knee to your chest, at the same time slowly slide your left leg out along the floor until it is straight. As you breathe in, slide your left leg back to its original position and relax right knee back to its original position. Continue to breathe naturally throughout the exercise. Repeat other side.</span></td><td class="musc_desc"><span style="font-size: x-small;">Hip Flexors Abdominal Complex</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxnYPI3aFMm67oxnNMnqSfU087LrrcZS-OYTukzIbtQRP45UND0Td-0vUu3_TNyLa12bsaiZS_Yj355jUXpJjdtvtkhoOemY09Tp4-X15XrhgPomzNj5MtksHAggWsyEINpsXHxG-_jwA/s1600/Mhipflex.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxnYPI3aFMm67oxnNMnqSfU087LrrcZS-OYTukzIbtQRP45UND0Td-0vUu3_TNyLa12bsaiZS_Yj355jUXpJjdtvtkhoOemY09Tp4-X15XrhgPomzNj5MtksHAggWsyEINpsXHxG-_jwA/s1600/Mhipflex.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 253px; width: 736px;"><tbody>
<tr><td colspan="2"><strong>Pelvic Roll | Repeat up to 10 times</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSfv47LGrmyUkoZLIlGeU1akCBfwnQiAB26xxY17QCSMCQkcJpc44ydvcVJwI93-UfZGM9H557zEUStvS08gCewtFNCdSAwEXuBpG4k6aH5AtdUMKOagIoJucRxZMBHH2_syK7SEU_LNE/s1600/HiprollB.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSfv47LGrmyUkoZLIlGeU1akCBfwnQiAB26xxY17QCSMCQkcJpc44ydvcVJwI93-UfZGM9H557zEUStvS08gCewtFNCdSAwEXuBpG4k6aH5AtdUMKOagIoJucRxZMBHH2_syK7SEU_LNE/s1600/HiprollB.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lie on back knees bent, feet on the mat in parallel position hip width apart with your arms spread out on either side (or supporting under your lower back). Engage your abdominal muscles as you lift your legs together in the air, knees bent at 90 degrees. As you breathe out take both knees over to the right side (towards the ground that is comfortable for you) keep opposite shoulder on the mat. As you breathe in, return your knees to centre. Keeping your knees level at all times continue to take both knees to the left side breathing out once more and breathe in as you return to centre. With practice this movement is slow and continuous as you gently roll your knees from side to side.</span></td><td class="musc_desc"><span style="font-size: x-small;">Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse abdominal.</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzI0O0BhcqfMdcs915KO_l2W4eTE2gEN0TRl42nixF-s2WCZXA3dxj-8H3NRi7zNnrR5zjBqe9YMfaY1yfdSByZ_a3E2pJaH1FKMlq6AB8YIYCebjHb5FOGdzYRwh3dS5fEvXLfFKhpuE/s1600/Mlowback.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzI0O0BhcqfMdcs915KO_l2W4eTE2gEN0TRl42nixF-s2WCZXA3dxj-8H3NRi7zNnrR5zjBqe9YMfaY1yfdSByZ_a3E2pJaH1FKMlq6AB8YIYCebjHb5FOGdzYRwh3dS5fEvXLfFKhpuE/s1600/Mlowback.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 219px; width: 736px;"><tbody>
<tr><td colspan="2"><strong>Alternative Pelvic Roll </strong><br />
<strong> <span style="color: #674ea7;">* ALTERNATIVE VERSION OF ABOVE EXERCISE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEKU2KCP4MfyIEVhnQ-gDUfD6z_C7IHfNeijicn8n2melJCDWLKQ0LUUQTf3GrQ6DwE7qLrsRerMXmWFIKEVpmS-XA_xYozFFAp2fEJv9WwX0ZMMEwhyK4YIDbpIaip4t4W043Z1ijqjU/s1600/kneeside1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEKU2KCP4MfyIEVhnQ-gDUfD6z_C7IHfNeijicn8n2melJCDWLKQ0LUUQTf3GrQ6DwE7qLrsRerMXmWFIKEVpmS-XA_xYozFFAp2fEJv9WwX0ZMMEwhyK4YIDbpIaip4t4W043Z1ijqjU/s1600/kneeside1.png" m="" true="" /></a></div>
<span style="font-size: x-small;"></span></td><td><span style="font-size: x-small;">Alternative: If you have lower back problems keep your feet on the floor. As you breathe in, slowly drop both knees to one side. Allow your knees to relax and go down without tension or force. Breathe in as you bring your knees back up to centre. Repeat to the other side.</span></td><td class="musc_desc"><span style="font-size: x-small;">Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse Abdominal</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzI0O0BhcqfMdcs915KO_l2W4eTE2gEN0TRl42nixF-s2WCZXA3dxj-8H3NRi7zNnrR5zjBqe9YMfaY1yfdSByZ_a3E2pJaH1FKMlq6AB8YIYCebjHb5FOGdzYRwh3dS5fEvXLfFKhpuE/s1600/Mlowback.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzI0O0BhcqfMdcs915KO_l2W4eTE2gEN0TRl42nixF-s2WCZXA3dxj-8H3NRi7zNnrR5zjBqe9YMfaY1yfdSByZ_a3E2pJaH1FKMlq6AB8YIYCebjHb5FOGdzYRwh3dS5fEvXLfFKhpuE/s1600/Mlowback.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 200px; width: 738px;"><tbody>
<tr><td colspan="2"><strong>Gluteal Squeeze | Repeat up to 10 times</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidpBMTL_DtsLavU3r8Z8u7nJEzOB_tDcIsEbvW6TdEdaXaK2Wp4EB6df6Cdt0dY2afKt1-bBwikMi0mWwdZTGm-Q_AxpXW474bfVzKLZKIq7fWoUudoNoMMP59hA3T4MzCUnjpQzDJcBI/s1600/bum+squeeze.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidpBMTL_DtsLavU3r8Z8u7nJEzOB_tDcIsEbvW6TdEdaXaK2Wp4EB6df6Cdt0dY2afKt1-bBwikMi0mWwdZTGm-Q_AxpXW474bfVzKLZKIq7fWoUudoNoMMP59hA3T4MzCUnjpQzDJcBI/s1600/bum+squeeze.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lie on the mat on your stomach and rest your head comfortably on your folded hands. As you breathe out tighten your buttock muscles. Hold that position for three seconds then relax and breathe naturally.</span></td><td class="musc_desc"><span style="font-size: x-small;">Gluteus Maximus, Medius, Minimus</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZmNDdUMHVlFxr1HTfz_MNnIVGCIOtFlaBS0gvHv5PIifG8h5V508WclMS_sg6jFXfRACkxIHRbRVz6rEDyPY7vHXBx5ncjOVDxZVL1iZiUnm5xmIEUI7nKzzwOcaFgKySF4Y5VnTMaxg/s1600/Mbum.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZmNDdUMHVlFxr1HTfz_MNnIVGCIOtFlaBS0gvHv5PIifG8h5V508WclMS_sg6jFXfRACkxIHRbRVz6rEDyPY7vHXBx5ncjOVDxZVL1iZiUnm5xmIEUI7nKzzwOcaFgKySF4Y5VnTMaxg/s1600/Mbum.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 477px; width: 737px;"><tbody>
<tr><td colspan="2"><strong>Cat Exercise | Repeat up to 10 times</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMuyvSDvsyHNrEQV8vZZ7ZqjY38p_vGsjp5yVz9HUtV7wOQ3jZVVO1_TCXH45jwQ6RcApe1rCTnyAbomwHia_LfRgfH8dJYtdf7hpvLlSRBXQ0xY1o3x60G9xO8bvK0xjCChejboT3Tds/s1600/Catneutral1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMuyvSDvsyHNrEQV8vZZ7ZqjY38p_vGsjp5yVz9HUtV7wOQ3jZVVO1_TCXH45jwQ6RcApe1rCTnyAbomwHia_LfRgfH8dJYtdf7hpvLlSRBXQ0xY1o3x60G9xO8bvK0xjCChejboT3Tds/s1600/Catneutral1.png" m="" true="" /></a></div>
</td><td><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgARphPSWUGYGI03Ic4Kq1z-hmyCKXXOK5ap6sO6h5zzqV5286yA4T0omdz6keVJERt3BQ31_4MdFYQRcMH6Osw5zGgYP5Ymh5SW9TUvVH0gJYBbJWIEsUOct5m93ELn5VI94-1rvlNZpY/s1600/Cata.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgARphPSWUGYGI03Ic4Kq1z-hmyCKXXOK5ap6sO6h5zzqV5286yA4T0omdz6keVJERt3BQ31_4MdFYQRcMH6Osw5zGgYP5Ymh5SW9TUvVH0gJYBbJWIEsUOct5m93ELn5VI94-1rvlNZpY/s1600/Cata.png" m="" true="" /></a><span style="font-size: x-small;">Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse (navel to spine). As you breathe out, slowly allow your trunk to sag as far as you can so that your back is lengthened into an arch position, do not pull down, but let your back relax.</span></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-size: x-small;">Breathe in as you return back to neutral position. (Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse, navel to spine).</span></div>
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimYAZm5grzp8w8bAJRfcARrXV6cI6G-0EjjYAzMB7EFRE2AhLILx8N5GlPVoU-8m906mHSKgK8olsljxNZgO9wMF6oZauan6otm-uyQMS8r_hxg_PmlEmD-CGG2m_NPQ4n2XpC6ej_bMU/s1600/Catb.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: x-small;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimYAZm5grzp8w8bAJRfcARrXV6cI6G-0EjjYAzMB7EFRE2AhLILx8N5GlPVoU-8m906mHSKgK8olsljxNZgO9wMF6oZauan6otm-uyQMS8r_hxg_PmlEmD-CGG2m_NPQ4n2XpC6ej_bMU/s1600/Catb.png" m="" true="" /></span></a></div>
<span style="font-size: x-small;">Then breathe out as you round your back up at the waist as far as you can by contracting your lower abdominal muscles. Visualise lengthening the spine rather than crunching your lumbar spine as you form a U shape. Lower the top of your head toward the floor. Breathe in as you return to neutral position.</span></td><td class="musc_desc"><span style="font-size: x-small;">Erector Spinae</span><br />
<span style="font-size: x-small;">(Trapezius, Latissmus dorsi, Quadratus Lumborum, Lower back, Abdominal Complex).</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSCWxk6OQJE2PxtDLC_qr-IvVLWgdybbNs3exiUxPDtKp-ci-aKc6G5NYQUkgH5F_TqYIpTFxUvxy13REvmCNYnQFpBE4meF91yhTP4QWHqMno7TnDqYhpgOct7hFW94ryOTB7PHRovFc/s1600/Mspine.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSCWxk6OQJE2PxtDLC_qr-IvVLWgdybbNs3exiUxPDtKp-ci-aKc6G5NYQUkgH5F_TqYIpTFxUvxy13REvmCNYnQFpBE4meF91yhTP4QWHqMno7TnDqYhpgOct7hFW94ryOTB7PHRovFc/s1600/Mspine.png" m="" true="" /></a></div>
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<div id="bad">
<h1>
<span style="color: red; font-size: small;">Exercises To Avoid</span></h1>
<table border="0" class="exercise" style="height: 219px; width: 736px;"><tbody>
<tr><td colspan="2"><strong>Abdominal Curls with hands pulling on neck </strong><br />
<strong><span style="color: red;">* DO NOT PERFORM THIS EXAMPLE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxBIgPaT7p3Wyf7x0A1fEw0PcAgM6s5a36TQY_MWZxqeGKz6GVCwFkqG6sdmTPjtseXikERPcabnqZhhqXs3rOmijCTazWgaN19DvpHEQNnOmNf7VQhYauFa9gI4w_WPccEhdyZyRq1Rw/s1600/badab1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxBIgPaT7p3Wyf7x0A1fEw0PcAgM6s5a36TQY_MWZxqeGKz6GVCwFkqG6sdmTPjtseXikERPcabnqZhhqXs3rOmijCTazWgaN19DvpHEQNnOmNf7VQhYauFa9gI4w_WPccEhdyZyRq1Rw/s1600/badab1.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Avoid clasping your hands behind your head when performing abdominal curls. This will pull on your neck causing stress in the neck and upper back area.</span></td><td class="musc_desc"><span style="font-size: x-small;">Safe alternative:</span><br />
<span style="font-size: x-small;">Abdominal Curl</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm2XxqdManuyzg9zzRTebiX5AKqtCUFS2FiHgsW-J2VW9uMCulp-gpQPnfX4GdYr5QJyThdSRtsB5uyVEBQQfNZ9Xv1D-OaIoj7wyVN8TJAfe_F0oAPG9ZQDpifs5uGrtrTU9qNj4cgzM/s1600/Mneck.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm2XxqdManuyzg9zzRTebiX5AKqtCUFS2FiHgsW-J2VW9uMCulp-gpQPnfX4GdYr5QJyThdSRtsB5uyVEBQQfNZ9Xv1D-OaIoj7wyVN8TJAfe_F0oAPG9ZQDpifs5uGrtrTU9qNj4cgzM/s1600/Mneck.png" m="" true="" /></a></div>
</td></tr>
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<table border="0" class="exercise" style="height: 200px; width: 735px;"><tbody>
<tr><td colspan="2"><strong>Double Leg Lift <span style="color: red;">* DO NOT PERFORM THIS EXAMPLE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0c6WMouMfdoSGpP_Fp9VAygpPp0mVsa5h-7mDn5WKnPCR2HLKO_7A0nBj3vecUbcQY3pcd-uj-KyavucnAXMpOXYuGT5_q8yYayZyh_5aIi0KBDXgOFV8EUGZBfvr8oiXdIBXQa9reuw/s1600/dbleleglift1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0c6WMouMfdoSGpP_Fp9VAygpPp0mVsa5h-7mDn5WKnPCR2HLKO_7A0nBj3vecUbcQY3pcd-uj-KyavucnAXMpOXYuGT5_q8yYayZyh_5aIi0KBDXgOFV8EUGZBfvr8oiXdIBXQa9reuw/s1600/dbleleglift1.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Avoid any kind of double leg lift. This is created to strengthen the abdominals. However, hip flexors and lower back muscles perform most of the work in a double leg lift. It also increases the pressure inside the intervertebral discs in the lumbar spine causing lower back pain. This can potentially increase the risk of slip disc in the lumbar spine.</span></td><td class="musc_desc"><span style="font-size: x-small;">Safe alternative:</span><br />
<span style="font-size: x-small;">Abdominal Curl</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzI0O0BhcqfMdcs915KO_l2W4eTE2gEN0TRl42nixF-s2WCZXA3dxj-8H3NRi7zNnrR5zjBqe9YMfaY1yfdSByZ_a3E2pJaH1FKMlq6AB8YIYCebjHb5FOGdzYRwh3dS5fEvXLfFKhpuE/s1600/Mlowback.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzI0O0BhcqfMdcs915KO_l2W4eTE2gEN0TRl42nixF-s2WCZXA3dxj-8H3NRi7zNnrR5zjBqe9YMfaY1yfdSByZ_a3E2pJaH1FKMlq6AB8YIYCebjHb5FOGdzYRwh3dS5fEvXLfFKhpuE/s1600/Mlowback.png" m="" true="" /></a></div>
</td></tr>
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</div>
<strong>Note:</strong> Always seek medical advice before attempting any new exercise programme and make sure the exercises are appropriate for you and your chosen dance style and schedule.<br />
<br />
<div class="center">
</div>
<div class="disclaim">
<span style="color: #cccccc; font-size: xx-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
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Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com1tag:blogger.com,1999:blog-3734369441521643501.post-54875513482294014202011-07-18T14:01:00.000-07:002014-03-03T01:53:26.809-08:00Flexibility Dance Training<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: small;">All dancers are aware of the importance of flexibility in dance but it is essential to understand what are safe and effective methods of stretching to increase your flexibility minimise the risk of injury, enhance your performance and reach your true dance potential.</span><br />
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<h2>
<span style="font-size: small;">What is Flexibility?</span></h2>
Flexibility is the range to which our muscles and connective tissues will allow a joint to move through. In any joint movement muscles work in pairs. They are called antagonistic muscles. For example, the antagonistic muscle to the quadriceps (prime mover) is the hamstrings and when the quadriceps contract, hamstrings relax (antagonist).<br />
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<tr><td><br />
A muscle can only contract as forcefully as its antagonist can relax. For example the quadriceps (prime mover) will contract more quickly if the hamstring group (antagonist) relaxes easily. The objective of flexibility training is to improve the flexibility of the antagonistic muscles reducing tension and muscle tissue resistance. Long term improvements in flexibility depend on your ability to stretch the connective tissues and work with your stretch receptors and other proprioceptors.</td><td></td></tr>
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<span style="font-size: small;">Aims of flexibility exercises:</span></h2>
<ul>
<li>To achieve normal Range Of Motion (ROM) in the joints</li>
<li>Improve the elasticity of the antagonistic muscles (muscle fascia)</li>
<li>Maintain the mobility of the other soft tissues surrounding joints</li>
<li>Improve and maintain posture</li>
<li>Improve your power in explosive movements</li>
<li>Improve performance</li>
<li>Decrease risk of injury in the joints and muscles</li>
<li>Reduce the risk of muscle fatigue and Delayed Onset of Muscle Soreness (DOMS)</li>
</ul>
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<span style="font-size: small;">Methods of Stretching</span></h2>
There are various ways to stretch: Dynamic, Active <span class="red">*</span>(static), Passive <span class="red">*</span>(static), Isometric, PNF <span class="small"><span class="red">*</span>(static) = The muscles are stretched without moving the limb itself</span><br />
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<span style="font-size: small;">Dynamic Stretching</span></h2>
This is the ability to bring the limb through a complete range of motion. This involves moving parts of the body slowly, controlled and gradually increasing the range of motion until you reach your full range of the motion. It is a controlled movement that takes you gently to the limits of your ability. This will reduce the risk of muscle soreness. E.g. slow and controlled arm movements starting from shoulder rolls and progressing to arm circles.<br />
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<div class="caution">
<span style="color: red;"><strong><span class="red">CAUTION</span>: No bouncy or jerking movements</strong>.</span> This can be a part of your warm up especially if done as a series of repetitions. In dance it is good to perform dynamic stretching exercises towards the end of your warm up as research suggests controlled movements through the full range of motion are appropriate. Start off with the movement at half speed for 4 to 8 repetitions and then gradually work up to full speed.</div>
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Perform dynamic stretches in sets of 8 - 12 repetitions perform two sets so you are not working to the point of fatigue as this will impair your performance. The dynamic exercises you incorporate into your warm up should be appropriate to the movements you would experience in your dance technique. In all the exercises breathe naturally whilst performing them.<br />
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<h2>
<span style="font-size: small;">Active <span class="red">*</span>(static) Stretching</span></h2>
<span class="small"><span class="red">*</span>(static) = The muscles are stretched without moving the limb itself</span><br />
<table border="0" class="exercise"><tbody>
<tr><td></td><td>An active stretch is where you assume a position and hold the limb still with no assistance other than using the strength of your agonist muscles. In most dance techniques dancers should have the ability to maintain an extended position with just the strength of the muscles.<br />
An example would be holding the leg up in front at 90 degree angle. The hamstrings (antagonist) are being stretched while the quadriceps and hip flexors (prime movers) are holding the leg up.<br />
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This type of stretch is often a major part of a dance class. Each static active stretch should be held for 10-15 seconds and 1-2 stretches per muscle group is sufficient. Holding for any longer than this can cause unnecessary strain on the muscle tissues.</td></tr>
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<h2>
<span style="font-size: small;">Passive <span class="red">*</span>(static) Stretching</span></h2>
<span class="small"><span class="red">*</span>(static) = The muscles are stretched without moving the limb itself</span><br />
Passive static stretching involves gradually taking the position of the stretch and holding the position. The position is assisted by gravity or an apparatus for example, placing one leg on a bar, your quadriceps and hip flexors are not required to hold the extended position as you stretch the hamstrings.<br />
<ul>
<li>Hold stretch for about 10 – 30 seconds</li>
<li>Repeat stretch 2 – 3 times per muscle group</li>
</ul>
Slow static passive stretching is the safest way to stretch muscles, as it will not activate the stretch reflex. By being relaxed and carrying out passive stretches slowly this type of stretching is very good for cool-down and can help reduce post-workout muscle fatigue and DOMS. Passive stretches produce far fewer instances of muscle soreness, injury or damage to the connective tissues. They are simple to carry out and may be performed almost anywhere.<br />
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<span style="font-size: small;">Isometric Stretching</span></h2>
Isometric is a type of static stretching which involves the resistance of muscle groups through tensing (isometric contraction) the stretched muscle.<br />
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This method will increase passive flexibility and it also helps to develop strength in the tensed muscles, which eventually helps active flexibility. Isometric stretching works because it is a method of overcoming and re-educating the stretch reflex allowing your muscles to lengthen. Isometric stretching is quite intense and must be prescribed with caution.<br />
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<div class="caution">
<span style="color: red;"><strong><span class="red">CAUTION</span>: Isometric stretching is not recommended for anyone under the age of 18</strong>.</span> Always allow 48 hours rest between isometric stretching routines it is highly recommended you consult a qualified fitness or dance instructor before engaging in isometric stretches.</div>
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<span style="font-size: small;">PNF (Proprioceptive Neuromuscular Facilitation)</span></h2>
PNF is a method of combining passive and isometric stretching to achieve maximum static flexibility. The difference to isometric stretching is that after the contraction phase, the limb's range of movement is increased passively. This means that while the protective reflexes are 'turned off' the limb can be slowly moved into a new, extended position, re-educating the stretch receptors. PNF involves the assistance of a qualified dance or massage therapist who fully understands what their responsibility is if not there is a high risk of injury.<br />
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<div class="caution">
<span style="color: red;"><strong><span class="red">CAUTION</span>: PNF is not recommended for anyone under the age of 18</strong>.</span> Always allow 48 hours rest between PNF stretching routines it is highly recommended you consult a qualified fitness or dance instructor before engaging in PNF stretches.</div>
<div class="warning">
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<span style="color: red; font-size: small;"></span> </h2>
<h2>
<span style="color: red; font-size: small;">Ballistic Exercises</span></h2>
Ballistic exercises use the momentum of a moving a limb or body part in an attempt to force it beyond its normal range of motion. Technically it is not a stretch because the speed of the movement only serves to activate the stretch reflexes, which cause an involuntary tightening of the muscles, thereby cancelling any possibility of lengthening of the tissues. It can also lead to injury and should never be attempted forcefully until the body is very warm. Ballistic exercises consist of bouncing, jerky movements and are <span style="color: red;"><strong>NOT</strong> </span>recommended as a stretch as it can cause injury to force a limb beyond its natural range of movement. There are many dance techniques that utilise ballistic exercises, it is vital you warm up thoroughly before technique classes to reduce any possibility or risk of injury.</div>
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<h2>
<span style="font-size: small;">Aspects That Influence Flexibility</span></h2>
Your ability to stretch does depend on several factors but it is important to remember that your flexibility is predetermined at birth and can not change. However, when you perform a safe set of stretches they will be affected by various factors.<br />
The amount of flexibility you have depends on:<br />
<ul>
<li>How much you can relax your muscles</li>
<li>Your mental attitude will affect your ability to stretch</li>
<li>The type or shape of the joint and its resistance (ball and socket, hinge etc.)</li>
<li>The muscle facia </li>
<li>The suppleness of muscles (is there any scar tissue?)</li>
<li>How warm your joints and surrounding tissues are (the warmer the body is the more flexible)</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Your gender (females are more flexible than males, especially around the pelvic area)</li>
</ul>
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<span style="font-size: small;">Too Much Flexibility!</span></h2>
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Hypermobility is too much flexibility within your joints; intensive flexibility training at a very early age can have serious implications as instability of the joints can lead to injury. For example, if the foot is too flexible, working on a rise for long periods may cause problems at be at more risk of suffering an ankle sprain.</div>
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You have an advantage if you inherited stable healthy joints that allow a good range of motion. Dancers should always aim to balance their flexibility training with strength training to develop range of motion and stability.</div>
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See the additional article on <a href="http://laurastanyer.blogspot.com/2011/07/safe-and-effective-muscle-stretches-for.html">safe and effective muscle stretches</a>.<br />
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<div class="disclaim">
<span style="font-size: xx-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
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Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com5tag:blogger.com,1999:blog-3734369441521643501.post-1278695252434532642011-07-18T08:53:00.000-07:002014-03-03T01:49:11.093-08:00Safe and Effective Muscle Stretches for Dancers<div id="laura">
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<h1>
<span style="font-size: small;">How to Stretch</span></h1>
The body responds best to stretching exercises when you have completed a warm up, it is important to raise the body temperature with light aerobic continuous rhythmical activity for ten minutes. See <a href="http://laurastanyer.blogspot.com/2011/07/flexibility-dance-training.html">Flexibility Dance Training</a> article for more information.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Your emotions affect you ability to stretch</span></h2>
It is essential for you to realise that your state of mind and your emotional state can affect your ability to stretch therefore it is important to have a relaxed state of mind when stretching.<br />
<ul>
<li>Complete a range of stretching exercises for different muscle groups stretching opposing muscle groups</li>
<li>Focus on the muscle groups that are involved in your dance technique and repeat each stretch 2 - 3 times</li>
<li>Ease slowly in to the stretch hold for 10 - 30 seconds. <strong><span style="color: red;">DO NOT BOUNCE!</span></strong></li>
<li>Breathe out as you gently and slowly go into the stretch and breathe naturally as you hold the stretch</li>
</ul>
<div class="caution">
<br />
<strong><span class="red">Caution</span></strong>: When you perform a stretch correctly you will feel mild sensation in the antagonistic muscles. If you feel pain or a stabbing sensation you must <span style="color: red;">STOP</span> immediately.</div>
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Be aware of muscle imbalance, muscles work in pairs work stretch both the prime mover and the antagonist to avoid muscle imbalance. For example, stretch both the (quadriceps) and the back of the thigh (hamstrings) equally. If your hamstrings have a good range on motion (you can put your nose on your knee), but your quadriceps are a bit tight, spend more time stretching your quadriceps, (you may spend more time maintaining the strength of the hamstrings).<br />
<h2>
<span style="font-size: small;"></span> </h2>
<h2>
<span style="font-size: small;">Safe and Effective Stretches</span></h2>
Passive stretches produce far fewer instances of muscle soreness, less risk of injury and damage to connective tissues than any other form of stretching.<br />
These stretching exercises are effective to maintain your flexibility and can also relieve excessive muscular tension.<br />
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<table border="0" class="exercise" style="height: 198px; width: 685px;"><tbody>
<tr><td colspan="2"><strong>Calf Stretch | Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Lunge with one leg in front of the other front knee bent, hands flat and at shoulder height against a wall. The body weight is transferred forward whilst pressing the heel of the back foot firmly on the ground, keep back leg straight. Keep your hips facing the wall. You will feel the stretch in the calf of the rear leg.</span></td><td class="musc_desc"><div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: x-small;">Gastrocnemius</span></td><td class="righty"><span style="font-size: x-small;"></span></td></tr>
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<tr><td colspan="2"><strong>Lower Calf Stretch | Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Standing with the feet apart as above, with both knees slightly bent, the body weight is transferred forwards whilst keeping the heel of the back foot on the ground. The sensation of stretch should now be experienced lower down in the calf.</span></td><td class="musc_desc">Soleus</td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 228px; width: 687px;"><tbody>
<tr><td colspan="2"><strong>Hamstring Stretch (Sitting) Do the stretch on both legs</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Sitting down, with your legs out in front of you while keeping your back upright in neutral alignment. Bend your left leg and slowly reach forward and try to touch your right ankle with both hands. Bend from your waist keeping your lower back aligned and your head up.</span></td><td class="musc_desc"><span style="font-size: x-small;">Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 201px; width: 702px;"><tbody>
<tr><td colspan="2"><strong>Hamstring Stretch (Lying) </strong><br />
<strong>Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
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</td><td><span style="font-size: x-small;">Lie flat on the floor with your knees flexed, feet flat on the floor. Raise your right leg, grasp it gently behind the thigh with both hands. Now ease this leg as close to your chest as possible. You will feel the stretch along the back of the lifted leg.</span></td><td class="musc_desc"><span style="font-size: x-small;">Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 201px; width: 708px;"><tbody>
<tr><td colspan="2"><strong>Advanced Hamstring Stretch (Lying) </strong><br />
<strong><span class="red"> <span style="color: #674ea7;">ADVANCEDVERSION OF ABOVE EXERCISE *</span></span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;"><strong>Advanced Level</strong>: Lie flat on the floor with your legs extended. Raise your right leg, grasp it gently behind the thigh with both hands. Now ease this leg as close to your chest as possible. You will feel the stretch along the back of the lifted leg.</span></td><td class="musc_desc"><span style="font-size: x-small;">Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 219px; width: 714px;"><tbody>
<tr><td colspan="2"><strong>Quadriceps Stretch (Standing) | Do the stretch on both sides breathing easily throughout</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Stand tall with good posture use a wall for support. Lift your right foot up to your buttock and take hold of your right ankle. You will feel the stretch along the front of the thigh of the right leg.</span></td><td class="musc_desc"><span style="font-size: x-small;">Quadriceps: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 201px; width: 710px;"><tbody>
<tr><td colspan="2"><strong>Quadriceps Stretch (Lying) | Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Lying on your front, resting your forehead on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks, easing it closer to them with your right hand. You will feel the stretch along the front of the thigh.</span></td><td class="musc_desc"><span style="font-size: x-small;">Quadriceps: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 182px; width: 724px;"><tbody>
<tr><td colspan="2"><strong>Hip Flexor Stretch (Standing) | Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstTfg0wEWm8f-GMu1LyIbKd5SYL1rxD9hlhyphenhyphenmjr_l4dckj7ghfB2-4aIvuo44dALqIecYcjazqPM_3x39IrDPS27gwzSeEHP_ACTl0eizm4r-suGGKAQmIe5RGOsxFfK_GKYkbgc49Ww/s1600/hipsa.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstTfg0wEWm8f-GMu1LyIbKd5SYL1rxD9hlhyphenhyphenmjr_l4dckj7ghfB2-4aIvuo44dALqIecYcjazqPM_3x39IrDPS27gwzSeEHP_ACTl0eizm4r-suGGKAQmIe5RGOsxFfK_GKYkbgc49Ww/s1600/hipsa.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Take a lunge position with your feet in parallel with the front knee bent. The body weight is transferred forwards and the pelvis pushed forward. The stretch is felt at the front of the hip.</span></td><td class="musc_desc"><span style="font-size: x-small;">Ilioposas: Posas Major, Iliacus</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 200px; width: 726px;"><tbody>
<tr><td colspan="2"><strong>IT (Iliotibial Tract) Stretch Repeat with left leg behind</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Hold on to a supportive surface, stand with the right leg diagonally behind your left leg, you weight on the left leg. Stretch the outside of the right thing by bending your left knee. Lean sideways away from the right hip. The stretch is felt along the outside of the right thigh.</span></td><td class="musc_desc"><span style="font-size: x-small;">Tensor Fascia Latae (Iliotibial band)</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 200px; width: 722px;"><tbody>
<tr><td colspan="2"><strong>Gluteal Stretch (Sitting) Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwqP3dqWXIM-O2T2LH2tsV-B3PTLKC6cweCpFVc1cPr3CJaZz9jmuhrdPjIVyu-YeLIIkIToo1h8wCTTqyPhTCB7YxRW_ewBTm-_JPeEU-3TU9X8RJAM5euQAoZehKuGFpQ4eh8-ZOJ7c/s1600/bums1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwqP3dqWXIM-O2T2LH2tsV-B3PTLKC6cweCpFVc1cPr3CJaZz9jmuhrdPjIVyu-YeLIIkIToo1h8wCTTqyPhTCB7YxRW_ewBTm-_JPeEU-3TU9X8RJAM5euQAoZehKuGFpQ4eh8-ZOJ7c/s1600/bums1.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Sitting on the floor with one leg out straight, the opposite knee is bent and the foot is placed over the straight leg. The hands are then used to gently push the bent knee up towards the opposite shoulder. The stretch is felt in the buttock.</span></td><td class="musc_desc"><span style="font-size: x-small;">Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors)</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZfAKuy1mpB7kG9e9V_m6RoJrl6KBrJbhp9er5XDaN6d-C_leEITqHcXs95v2tMjxZvB8PP7qEOyTDo_Hyf6Ebk0wh8_V6leZZXyJDRFNnY4b9DiBNL0qV6y_oSb8ECkrpYN92l6bvo8/s1600/Mbum.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZfAKuy1mpB7kG9e9V_m6RoJrl6KBrJbhp9er5XDaN6d-C_leEITqHcXs95v2tMjxZvB8PP7qEOyTDo_Hyf6Ebk0wh8_V6leZZXyJDRFNnY4b9DiBNL0qV6y_oSb8ECkrpYN92l6bvo8/s1600/Mbum.png" m="" true="" /></a></div>
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<table border="0" class="exercise" style="height: 182px; width: 738px;"><tbody>
<tr><td colspan="2"><strong>Gluteal Stretch (Lying) | Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qCnmbj6xIywzOeNkhf02XqCvAM-V-V1CCJZNPq0f2C7gdUV-peaiJlYioWMRdXJ3Ohr161zYTfYZoe4B6H0EN2m9LVpTK_pSu5jnM9MYOZmh9lsYcQs4QRWPo7HpWVF2YJJUUNxhjWA/s1600/stretchhip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qCnmbj6xIywzOeNkhf02XqCvAM-V-V1CCJZNPq0f2C7gdUV-peaiJlYioWMRdXJ3Ohr161zYTfYZoe4B6H0EN2m9LVpTK_pSu5jnM9MYOZmh9lsYcQs4QRWPo7HpWVF2YJJUUNxhjWA/s1600/stretchhip.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lying down, keep one leg to the ground straight, the opposite leg is bent, brought over and ease down gently with the hand. The stretch is felt in the middle of the back and in the buttock.</span></td><td class="musc_desc"><span style="font-size: x-small;">Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors)</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 201px; width: 738px;"><tbody>
<tr><td colspan="2"><strong>Gluteal/Piriformis Stretch (Lying) Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyQahMUeEhEitILOcUdUHA-ZW3mf4yT_tVwwaYe8Rx0hQfKt3WNPUIdgNV34YBpKhPKaOG9Y1JUMGQ1-RqiCWd3XUbdWlNaLE6Y00NALAYuNxExHULVMXkRJgu4WRkwzHLw_HYJV71ZqQ/s1600/bums2a.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyQahMUeEhEitILOcUdUHA-ZW3mf4yT_tVwwaYe8Rx0hQfKt3WNPUIdgNV34YBpKhPKaOG9Y1JUMGQ1-RqiCWd3XUbdWlNaLE6Y00NALAYuNxExHULVMXkRJgu4WRkwzHLw_HYJV71ZqQ/s1600/bums2a.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lie flat on the mat bend your knees to your chest and cross the left leg in front and over the right. Allow the weight of the right leg to gently stretch the left hip area as the left leg is moved closer to your chest.</span></td><td class="musc_desc"><span style="font-size: x-small;">Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors), Piriformis</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZfAKuy1mpB7kG9e9V_m6RoJrl6KBrJbhp9er5XDaN6d-C_leEITqHcXs95v2tMjxZvB8PP7qEOyTDo_Hyf6Ebk0wh8_V6leZZXyJDRFNnY4b9DiBNL0qV6y_oSb8ECkrpYN92l6bvo8/s1600/Mbum.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZfAKuy1mpB7kG9e9V_m6RoJrl6KBrJbhp9er5XDaN6d-C_leEITqHcXs95v2tMjxZvB8PP7qEOyTDo_Hyf6Ebk0wh8_V6leZZXyJDRFNnY4b9DiBNL0qV6y_oSb8ECkrpYN92l6bvo8/s1600/Mbum.png" m="" true="" /></a></div>
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<table border="0" class="exercise" style="height: 201px; width: 739px;"><tbody>
<tr><td colspan="2"><strong>Advanced Gluteal/Piriformis Stretch (Lying) </strong><br />
<strong><span class="red" style="color: #674ea7;">* ADVANCED VERSION OF ABOVE EXERCISE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
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</td><td><span style="font-size: x-small;"><strong>Advanced Level</strong>: Lie flat on the met with both knees bent. Use your hands to ease your right knee and lower the left leg towards your chest. Keep your back and shoulders in contact with the floor throughout the movement. You will feel the stretch along the outside of the hip and thigh.</span></td><td class="musc_desc"><span style="font-size: x-small;">Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors), Piriformis</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZfAKuy1mpB7kG9e9V_m6RoJrl6KBrJbhp9er5XDaN6d-C_leEITqHcXs95v2tMjxZvB8PP7qEOyTDo_Hyf6Ebk0wh8_V6leZZXyJDRFNnY4b9DiBNL0qV6y_oSb8ECkrpYN92l6bvo8/s1600/Mbum.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZfAKuy1mpB7kG9e9V_m6RoJrl6KBrJbhp9er5XDaN6d-C_leEITqHcXs95v2tMjxZvB8PP7qEOyTDo_Hyf6Ebk0wh8_V6leZZXyJDRFNnY4b9DiBNL0qV6y_oSb8ECkrpYN92l6bvo8/s1600/Mbum.png" m="" true="" /></a></div>
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<table border="0" class="exercise" style="height: 182px; width: 734px;"><tbody>
<tr><td colspan="2"><strong>Groin Stretch (Standing) Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQoqFeJUuA32et9wmapda3I2WT5PGWLoH458TiFr-QxVJLBHrvIhf8rGFN7_eKwgNaZq-_ulridMnE1niFnPao2rWzPHojD9BGRggmV-Dvh70y39YbgJ4b629GFklRmdUafsG5uCqNVFA/s1600/groinstand.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQoqFeJUuA32et9wmapda3I2WT5PGWLoH458TiFr-QxVJLBHrvIhf8rGFN7_eKwgNaZq-_ulridMnE1niFnPao2rWzPHojD9BGRggmV-Dvh70y39YbgJ4b629GFklRmdUafsG5uCqNVFA/s1600/groinstand.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Wide standing position, keep right foot pointing forward, lunge sideways on the bent knee and keep the left leg straight. The stretch is felt in the left groin.</span></td><td class="musc_desc"><span style="font-size: x-small;">Adductors</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 198px; width: 738px;"><tbody>
<tr><td colspan="2"><strong>Groin Stretch (Sitting) Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIEETMtuolE6XledmgMVoeCPqyT8nv_801O4vCYK3X_bnWkZQ96Rfo1P2AK_2fE4SbZVGrwxEQqF1t_kwGToj-zNp-6urCh2UGFCN9BGgiYN58QE_0cWp-gebUyW2ufUEMM1qHtBDgs4g/s1600/groinb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIEETMtuolE6XledmgMVoeCPqyT8nv_801O4vCYK3X_bnWkZQ96Rfo1P2AK_2fE4SbZVGrwxEQqF1t_kwGToj-zNp-6urCh2UGFCN9BGgiYN58QE_0cWp-gebUyW2ufUEMM1qHtBDgs4g/s1600/groinb.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Sit on the mat with the soles of the feet together and sitting upright, gently grasp the ankles. The stretch is felt in both sides of the groin and down the inner thighs.</span></td><td class="musc_desc"><span style="font-size: x-small;">Adductors</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 201px; width: 738px;"><tbody>
<tr><td colspan="2"><strong>Advanced Groin Stretch (Sitting) </strong><br />
<strong><span class="red" style="color: #674ea7;">* ADVANCED VERSION OF ABOVE EXERCISE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;"><strong>Advanced Level</strong>: Sitting upright with legs extended, gently ease your body weight forward.</span></td><td class="musc_desc"><span style="font-size: x-small;">Adductors</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 214px; width: 765px;"><tbody>
<tr><td colspan="2"><strong>Side Stretch (Standing) Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgXrsOK7IVELDywSQVbvTnJpwg8iIZ29dI9G72FbBD6PSY9cuDhdBUP6REQ4MSRmv6Y39M6iS4pHA3tgs273B-UOIihWIzbHGaXqRN2V-0gaWeWJmEncqehlEvT3tYYGZAri3TEq1xjec/s1600/sidestand.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgXrsOK7IVELDywSQVbvTnJpwg8iIZ29dI9G72FbBD6PSY9cuDhdBUP6REQ4MSRmv6Y39M6iS4pHA3tgs273B-UOIihWIzbHGaXqRN2V-0gaWeWJmEncqehlEvT3tYYGZAri3TEq1xjec/s1600/sidestand.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Have a good stable base by placing your feet hip width apart, feet in parallel. Bend your knees slightly and keep your hips facing forward. Lift up and over to the side.</span></td><td class="musc_desc"><div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: x-small;">Internal & External Obliques</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<table border="0" class="exercise" style="height: 201px; width: 741px;"><tbody>
<tr><td colspan="2"><strong>Advanced Side Stretch 1 (Sitting) <span class="red" style="color: #674ea7;">* ADVANCED LEVEL *</span> </strong><br />
<strong>Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiul3w7c7Jt6qqhStiuv53N3lxurLgi6tDNJpV91EcNEVdcLA-cguRh4oQqw171IH6xOSk0BUhP2FQzONLMDd2_Gekip8yIkWShQXOOOh65hZSpKH6kR6AtuMG-DMz5HSmxIxBn4KEIU5Q/s1600/sitsides.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiul3w7c7Jt6qqhStiuv53N3lxurLgi6tDNJpV91EcNEVdcLA-cguRh4oQqw171IH6xOSk0BUhP2FQzONLMDd2_Gekip8yIkWShQXOOOh65hZSpKH6kR6AtuMG-DMz5HSmxIxBn4KEIU5Q/s1600/sitsides.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;"><strong>Advanced Level</strong>: Keep your hips facing forward with leg open in a comfortable position Lift up and over to the side.</span></td><td class="musc_desc"><span style="font-size: x-small;">Internal & External Obliques</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnNrFCAk_U2VTES_SGhvXPCZ0t5SNnUxzC1mZd5p2CvfXqUR2buG8m980s253uSM1QsWt1gDVT6zGkxRWvJ9Tfkc0zWn64kx7g4yyJ58NgP44hMDpBgqGfAy9eap371Idi_zswmQpDN-s/s1600/Moblique.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnNrFCAk_U2VTES_SGhvXPCZ0t5SNnUxzC1mZd5p2CvfXqUR2buG8m980s253uSM1QsWt1gDVT6zGkxRWvJ9Tfkc0zWn64kx7g4yyJ58NgP44hMDpBgqGfAy9eap371Idi_zswmQpDN-s/s1600/Moblique.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 219px; width: 754px;"><tbody>
<tr><td colspan="2"><strong>Advanced Side Stretch 2 (Sitting) <span class="red" style="color: #674ea7;">* ADVANCED LEVEL *</span> </strong><br />
<strong>Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
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</td><td><span style="font-size: x-small;"><strong>Advanced Level</strong>: Keep your hips facing forward with leg open in a comfortable position Lift up and over to the side body weight over your leg.</span></td><td class="musc_desc"><span style="font-size: x-small;">Internal & External Obliques</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnNrFCAk_U2VTES_SGhvXPCZ0t5SNnUxzC1mZd5p2CvfXqUR2buG8m980s253uSM1QsWt1gDVT6zGkxRWvJ9Tfkc0zWn64kx7g4yyJ58NgP44hMDpBgqGfAy9eap371Idi_zswmQpDN-s/s1600/Moblique.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnNrFCAk_U2VTES_SGhvXPCZ0t5SNnUxzC1mZd5p2CvfXqUR2buG8m980s253uSM1QsWt1gDVT6zGkxRWvJ9Tfkc0zWn64kx7g4yyJ58NgP44hMDpBgqGfAy9eap371Idi_zswmQpDN-s/s1600/Moblique.png" m="" true="" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 182px; width: 758px;"><tbody>
<tr><td colspan="2"><strong>Lower Back Stretch (Lying)</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO0p32QYUBuO6lfpN9eoi6nfFotWYpyoHbKp1uiYCAyzhGpCmc6ChYV-rsTdNOf6Ty8jgpyWPWIHwKflPnSHUZh0ViencV0IUcqbrFy1LpRfOK8mrH_A5OEkKVuSute8GFCDIxnWMIt64/s1600/backsta.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO0p32QYUBuO6lfpN9eoi6nfFotWYpyoHbKp1uiYCAyzhGpCmc6ChYV-rsTdNOf6Ty8jgpyWPWIHwKflPnSHUZh0ViencV0IUcqbrFy1LpRfOK8mrH_A5OEkKVuSute8GFCDIxnWMIt64/s1600/backsta.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lying on your back, gently grasp around both thighs bringing your knees towards your chest. The stretch is felt in the lower back.</span></td><td class="musc_desc"><span style="font-size: x-small;">Erector Spinae (Lumbar region)</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52qhpi4azj24wyB9w_BwplmynWS8yeP2xRIUA97Nc2e8-zoNnGIK7DkGS9ZBHF35DpMh7icV9slbAOJd6nfd6Tspngq9k-BNiqn1sIPyitN2eylRmKp6247Te-IZXbDsXzwBCTMrLTnU/s1600/Mlowback.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52qhpi4azj24wyB9w_BwplmynWS8yeP2xRIUA97Nc2e8-zoNnGIK7DkGS9ZBHF35DpMh7icV9slbAOJd6nfd6Tspngq9k-BNiqn1sIPyitN2eylRmKp6247Te-IZXbDsXzwBCTMrLTnU/s1600/Mlowback.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 182px; width: 765px;"><tbody>
<tr><td colspan="2"><strong>Back Stretch (Kneeling)</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxZPi-Gq0UAlVD7wZ2NIZl0Hz006-W0GVF7C5gg85DHFqRp1sjFjXNGDuap_KNWOeV6bgl9bntOc8c6zntKu_fSO2Flg2UPt07bwAmU4AYOHnlnggEyHYGuzH1R12ni15t9YjrVLKGxA/s1600/upbacks1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxZPi-Gq0UAlVD7wZ2NIZl0Hz006-W0GVF7C5gg85DHFqRp1sjFjXNGDuap_KNWOeV6bgl9bntOc8c6zntKu_fSO2Flg2UPt07bwAmU4AYOHnlnggEyHYGuzH1R12ni15t9YjrVLKGxA/s200/upbacks1.png" height="76" m="" true="" width="200" /></a></div>
</td><td><span style="font-size: x-small;">Kneeling on a mat, sit back gently onto your heels, reach forward. This stretch is felt along the back, sides and shoulders.</span></td><td class="musc_desc"><span style="font-size: x-small;">Erector Spinae</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip_3jvm3Xvr3uJQ94331IDunaWaoynCVWWR8e6AEMA9bKkmSY0hsIjcwWjRGB4F2RDUjC52D8Tvjl1q0tg9tjQIT_Oj4Zm7QC4UqX_0pbOQfFGH8Ws76kyt_iYyR0Oc5NZRAWezBoI4B0/s1600/Mspine.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip_3jvm3Xvr3uJQ94331IDunaWaoynCVWWR8e6AEMA9bKkmSY0hsIjcwWjRGB4F2RDUjC52D8Tvjl1q0tg9tjQIT_Oj4Zm7QC4UqX_0pbOQfFGH8Ws76kyt_iYyR0Oc5NZRAWezBoI4B0/s1600/Mspine.png" m="" true="" /></a></div>
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</tbody></table>
<table border="0" class="exercise" style="height: 182px; width: 772px;"><tbody>
<tr><td colspan="2"><strong>Trunk Stretch (Lying)</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiljF0IcetwgHrhrx75Gey8t4__UZSObpYun2ZSB8cD-OfgUQvJ8a1aeecvclUIeGHzmZbcyMJJrIiXUSCMFqZ-5prmI4nDWFyMj7Nj3wiLL7LZbBZrvmJ_twNCWFFIt4K5pLXvPYMJAEQ/s1600/Abstretcha.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiljF0IcetwgHrhrx75Gey8t4__UZSObpYun2ZSB8cD-OfgUQvJ8a1aeecvclUIeGHzmZbcyMJJrIiXUSCMFqZ-5prmI4nDWFyMj7Nj3wiLL7LZbBZrvmJ_twNCWFFIt4K5pLXvPYMJAEQ/s1600/Abstretcha.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Lie down on your stomach a mat, resting on your forearms. Rest on elbows for support, and ease your chest off the floor, keeping your spine long and your hips firmly connected into the mat. You will feel the stretch in the front of the trunk.</span></td><td class="musc_desc"><span style="font-size: x-small;">Abdominals (Lumbar extension)</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimgHT5Kc1_HxbDvhebtir5t58y5FvLzK-V35WDiqOtj72d0SMRhO9vFlPT2jcCuWGUvH7iyG9-Byy-LTXZnC4JZYUr3Kpm9Tc8TCDBtF_5mUuspLudNyKwD-HgYGD4PZGQpQ1XQc_OrvY/s1600/MTransverse.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimgHT5Kc1_HxbDvhebtir5t58y5FvLzK-V35WDiqOtj72d0SMRhO9vFlPT2jcCuWGUvH7iyG9-Byy-LTXZnC4JZYUr3Kpm9Tc8TCDBtF_5mUuspLudNyKwD-HgYGD4PZGQpQ1XQc_OrvY/s1600/MTransverse.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 182px; width: 777px;"><tbody>
<tr><td colspan="2"><strong>Upper Back Stretch (Standing) </strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZiGnIsfEdcpATl3X10Q3SFCa4ggaWl5f5DN-7uqH0h7-EiOS2Ksph_2mvPruqE1UF2ZVlcd1LxmNQm_AyEkCWpExAvpr07lh7pqtdKLvsWE2uClbX5ONzX6W-W0GkcTP0Wj9vXCWZCjg/s1600/upbackstretch.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZiGnIsfEdcpATl3X10Q3SFCa4ggaWl5f5DN-7uqH0h7-EiOS2Ksph_2mvPruqE1UF2ZVlcd1LxmNQm_AyEkCWpExAvpr07lh7pqtdKLvsWE2uClbX5ONzX6W-W0GkcTP0Wj9vXCWZCjg/s1600/upbackstretch.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">Stand with good posture, your knees slightly bent. Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax. You will feel the stretch between your shoulder blades.</span></td><td class="musc_desc"><span style="font-size: x-small;">Erector Spinae (Thoracic region)</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8JPaGz59x9m-ffTogiDZXhmQ65AsdUamzeFLDJkwXyQ5pRdMm0JpJwZNooy5qSsxxhHZRcbZhnKj8v5WM2s5G0ONx-yXhDDmSHUIYIJ5MJ3RT91_jzVhLMKR7jg_swqos2sulXAhCcY/s1600/Mupback.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8JPaGz59x9m-ffTogiDZXhmQ65AsdUamzeFLDJkwXyQ5pRdMm0JpJwZNooy5qSsxxhHZRcbZhnKj8v5WM2s5G0ONx-yXhDDmSHUIYIJ5MJ3RT91_jzVhLMKR7jg_swqos2sulXAhCcY/s1600/Mupback.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 201px; width: 775px;"><tbody>
<tr><td colspan="2"><strong>Shoulder Stretch 1 (Standing or Sitting) Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizWihpl0tdCcuTlWPIUzoI4_5urdesCdCkZ-NHIXE7M_U5MuOqi-trIUo4FJNaJefbcVHunq-lYz-gxDrT1I9nOe77ZvGOQb_kYIJNACWKNT-r8ckEkhOHx0DsbbV1o_JZv7YP-aZI6sw/s1600/shoulderstretch.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizWihpl0tdCcuTlWPIUzoI4_5urdesCdCkZ-NHIXE7M_U5MuOqi-trIUo4FJNaJefbcVHunq-lYz-gxDrT1I9nOe77ZvGOQb_kYIJNACWKNT-r8ckEkhOHx0DsbbV1o_JZv7YP-aZI6sw/s1600/shoulderstretch.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">The palms are placed together to lift up towards the sky attempt to straighten your arms keeping your shoulders down. The stretch is felt in the shoulders, sides and in the stomach muscles.</span></td><td class="musc_desc"><span style="font-size: x-small;">Deltoids, Latissmus Dorsi</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfv5rs1YnzC4lIgT6vEZioh-Z5EfYaIeCZSBjlSArogN95ee4YS7W4MSdjxpBI1HCE-NyHzzga3pTTacjf7KhSQ0A1rGuZQBvGl7FcwAutLKqbmKMefozVJ0b7lX5GOn2do1GZHLGUoQE/s1600/Mshoulder.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfv5rs1YnzC4lIgT6vEZioh-Z5EfYaIeCZSBjlSArogN95ee4YS7W4MSdjxpBI1HCE-NyHzzga3pTTacjf7KhSQ0A1rGuZQBvGl7FcwAutLKqbmKMefozVJ0b7lX5GOn2do1GZHLGUoQE/s1600/Mshoulder.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 201px; width: 773px;"><tbody>
<tr><td colspan="2"><strong>Shoulder Stretch 2 (Standing or Sitting) | Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxjpZ9oAi1kJW_cKnEZ-gyVQbO86Sj0Y7kCXUGmIJsSng5E2S8zKS0AC69K39j4Mv6u_iv483DzElCH6pkTygtmYD2MAVrQGnX75NLecxjCBPiQEklkWex7sK6U1rlOZtCwprMT4cDMOo/s1600/armstretch.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxjpZ9oAi1kJW_cKnEZ-gyVQbO86Sj0Y7kCXUGmIJsSng5E2S8zKS0AC69K39j4Mv6u_iv483DzElCH6pkTygtmYD2MAVrQGnX75NLecxjCBPiQEklkWex7sK6U1rlOZtCwprMT4cDMOo/s1600/armstretch.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">The right arm is placed over the left shoulder, and the right elbow grasped with the left hand. The elbow is gently pushed towards the shoulder. The stretch is felt over the outside of the shoulder.</span></td><td class="musc_desc"><span style="font-size: x-small;">Deltoids, Latissmus Dorsi</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfv5rs1YnzC4lIgT6vEZioh-Z5EfYaIeCZSBjlSArogN95ee4YS7W4MSdjxpBI1HCE-NyHzzga3pTTacjf7KhSQ0A1rGuZQBvGl7FcwAutLKqbmKMefozVJ0b7lX5GOn2do1GZHLGUoQE/s1600/Mshoulder.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfv5rs1YnzC4lIgT6vEZioh-Z5EfYaIeCZSBjlSArogN95ee4YS7W4MSdjxpBI1HCE-NyHzzga3pTTacjf7KhSQ0A1rGuZQBvGl7FcwAutLKqbmKMefozVJ0b7lX5GOn2do1GZHLGUoQE/s1600/Mshoulder.png" m="" true="" /></a></div>
</td></tr>
</tbody></table>
<table border="0" class="exercise" style="height: 182px; width: 776px;"><tbody>
<tr><td colspan="2"><strong>Arm Stretch (Standing or Sitting) Do the stretch on both sides</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
<tr><td><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp_rAv-rAk-SSc3QjKvWqE1-EL3MbA1Su-atKsY0qUga7he6H6VHMiHSS2iGB2eEMy8B68X0cfTwY7x20EQoSIWezaAtmMlw2kx0UUaTMJGYn84APi0PxkAD4V_-Kzz2goznpJzdmMWNI/s1600/armstretchb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp_rAv-rAk-SSc3QjKvWqE1-EL3MbA1Su-atKsY0qUga7he6H6VHMiHSS2iGB2eEMy8B68X0cfTwY7x20EQoSIWezaAtmMlw2kx0UUaTMJGYn84APi0PxkAD4V_-Kzz2goznpJzdmMWNI/s1600/armstretchb.png" m="" true="" /></a></div>
</td><td><span style="font-size: x-small;">The elbow is bent and grasped with the opposite hand. The hand is then gently pushed down the back. The stretch is felt in the back of the upper arm. The stretch is then repeated on the other side.</span></td><td class="musc_desc"><span style="font-size: x-small;">Triceps</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jXmennMIic5jc-liXPsWfrd8WOxg1YLJa0In-3K-t0gL85DXzY0tGE7jUH9IwBp0G_5ao4FA9KRBtiUS-SiLIjNb3NRVik1-w_ika1zAGZpPiHGtz05-6Q_E7UdPUCIa6ozVZ_HD8vM/s1600/Mtricep.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jXmennMIic5jc-liXPsWfrd8WOxg1YLJa0In-3K-t0gL85DXzY0tGE7jUH9IwBp0G_5ao4FA9KRBtiUS-SiLIjNb3NRVik1-w_ika1zAGZpPiHGtz05-6Q_E7UdPUCIa6ozVZ_HD8vM/s1600/Mtricep.png" m="" true="" /></a></div>
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</tbody></table>
<table border="0" class="exercise" style="height: 235px; width: 786px;"><tbody>
<tr><td colspan="2"><strong>Neck Stretch 1 (Standing or Sitting)</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">With good posture keep your spine and neck long and your shoulders down and relaxed, lift head to sky and back to neutral alignment. Then bring chin to chest and gently back to neutral.</span></td><td class="musc_desc"><span style="font-size: x-small;">Neck Flexors, Extensors</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<tr><td colspan="2"><strong>Neck Stretch 2 (Standing or Sitting)</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Keep your neck long, tilt your head gently to the left side, bringing your left ear toward your left shoulder. Slowly bring your head back to neutral. Repeat, tilting your head to the right.</span></td><td class="musc_desc"><span style="font-size: x-small;">Neck Flexors, Extensors</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<tr><td colspan="2"><strong>Neck Stretch 3 (Standing or Sitting)</strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Keep your neck long, rotate your head gently to the left side, looking to your left side toward your left shoulder. Slowly bring your head back to neutral. Repeat, turning your head to the right.</span></td><td class="musc_desc"><span style="font-size: x-small;">Neck Flexors, Extensors</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<h1>
<span style="color: red; font-size: small;"></span> </h1>
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<h1>
<span style="color: red; font-size: small;">Stretches To Avoid</span></h1>
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<tr><td colspan="2"><strong>Standing Toe Touches <span style="color: red;">* DO NOT PERFOM THIS EXAMPLE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Avoid bending over to stretch the hamstrings. Forward flexion past 70° stresses the lower back and cause hyperextension of the knees. This is often seen in dance but it can overstretch the lower back muscles and stress the vertebrae, discs and muscles of the lower back. Adding a twisting movement to the toe-touch can cause damage to the joints. It is best to perform hamstring stretches shown above.</span></td><td class="musc_desc"><span style="font-size: x-small;"><strong>Safe Alternative</strong>: Hamstring stretch</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52qhpi4azj24wyB9w_BwplmynWS8yeP2xRIUA97Nc2e8-zoNnGIK7DkGS9ZBHF35DpMh7icV9slbAOJd6nfd6Tspngq9k-BNiqn1sIPyitN2eylRmKp6247Te-IZXbDsXzwBCTMrLTnU/s1600/Mlowback.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52qhpi4azj24wyB9w_BwplmynWS8yeP2xRIUA97Nc2e8-zoNnGIK7DkGS9ZBHF35DpMh7icV9slbAOJd6nfd6Tspngq9k-BNiqn1sIPyitN2eylRmKp6247Te-IZXbDsXzwBCTMrLTnU/s1600/Mlowback.png" m="" true="" /></a></div>
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<tr><td colspan="2"><strong>Hurdle Stretch <span style="color: red;">* DO NOT PERFOM THIS EXAMPLE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">The stretch puts great strain on the inside of the bent knee and can strain the ligaments, cartilage and muscle of the knee joint. The aim is to stretch the hamstrings, and there is no reason to involve the knee of the opposite leg to do this.</span></td><td class="musc_desc"><span style="font-size: x-small;"><strong>Safe Alternative</strong>: Hamstring Stretches</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<tr><td colspan="2"><strong>Neck Rolls <span style="color: red;">* DO NOT PERFOM THIS EXAMPLE *</span></strong></td><td class="center" colspan="2"><strong>Muscles</strong></td></tr>
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</td><td><span style="font-size: x-small;">Avoid neck rolls. Head circles compress the cervical intervertebral discs and can potentially cause nerve damage.</span><br />
<span style="font-size: x-small;">Rolling the neck puts undue stress on the vertebrae at the top of the neck, causing them to grind upon each other. Also the rolling movement does not produce effective stretch as the neck muscles are not held in a stretched position.</span></td><td class="musc_desc"><span style="font-size: x-small;"><strong>Safe Alternative</strong>:</span> <span style="font-size: x-small;">Neck Stretches 1-3</span></td><td class="righty"><div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: xx-small;"><span style="color: #cccccc;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional</span>.</span></div>
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Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com1tag:blogger.com,1999:blog-3734369441521643501.post-1141356683099744442011-06-27T14:11:00.000-07:002014-03-03T01:46:54.089-08:00Dance and Self-Esteem<div class="separator" style="clear: both; text-align: center;">
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Many dancers I've worked with tend to determine their self-esteem by their achievement in dance. Dancers are often judged on how they look and how well they perform and often allow these judgements to negatively affect their self-esteem. <br />
<h2>
<span style="color: #0b5394; font-size: small;">What is self-esteem?</span></h2>
Self-esteem is your opinion of yourself, how much you value yourself how worthwhile you feel. Your self confidence is the belief in your ability to perform a task therefore not a judgment on yourself as a person. Dancers are susceptible to attach their self-esteem to their dance ability also dancers often set impossibly high standards for themselves for example one dancer I was working with expressed she still felt like a failure although she gave a great performance she didn't receive the positive feedback from the director she was expecting and this greatly affected her feelings about herself.<br />
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Having healthy self-esteem is important because feeling good about yourself can affect your actions. If you have high self-esteem you can make friends easily, are more in control of your behaviour, not take life too seriously and will enjoy life more.<br />
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Your self-esteem is based on who you are as a person not what you do in life whether your focus is your career or children or other pursuit. If you were to take away your role as mother, father, care giver or your work or activities how would you describe yourself? What personal characteristics best describe you? Most of us struggle to value ourselves and our unique qualities and often look at what we do rather than who we are to find appreciation. For example, if I value myself as only a dancer when I was unable to dance due to Coccydynia my self-esteem may have been negatively affected however if I value that I'm a compassionate person and that I'm considerate, friendly and generous I can value myself although I'm not able to dance.<br />
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More often than not as dancers we have very high standards and expect a lot from ourselves in our achievements and we give ourselves very little room for making mistakes which can greatly affect out self-esteem. It is important to adopt a realistic perspective of achievement and learn to value yourself and all your positive qualities, value yourself for who you are not just on what you may have accomplished.<br />
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<span style="color: #0b5394; font-size: small;">Nurturing your self-esteem</span></h2>
A positive, optimistic attitude can help you nurture your self-esteem allow yourself to be human and make mistakes, lovingly take responsibility for your actions not blaming others around you when your expectations are not met.<br />
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Self-esteem can be nurtured by knowing what makes you happy and setting achievable goals can help you feel capable, strong, and in control of your life. Often daily goals are the most important as taking small steps towards your goals and rewarding yourself not only for success but enjoying the process can greatly enhance your self-esteem. For example, after giving birth to my son I assumed after six weeks I would dive straight back into my dance practice and loose all my baby weight I had gained. The reality was I was unable to exercise as I was in constant pain to sit due to suffering Coccydynia as a result of childbirth. After seeing an orthopaedic surgeon I was given the information I needed to work out daily exercise goals. Ideally I just wanted to start dancing but I had to set realistic goals and start gently by walking to build up my cardiovascular fitness. At first I walked for five minutes each day and gradually increased the time until I was walking for half an hour each day. I was receiving acupuncture fro pain relief and I did daily visualisations to help with injury rehabilitation. I acknowledged the good things I was doing looking after my son and accepted I was unable to dance but optimistic I will dance in the future and gradually I lost my baby weight. As you gradually build up towards a goal that is attainable you can begin to value your unique qualities.<br />
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It is important to enhance your self-esteem to learn to like and love yourself to have the ability to survive and flourish in the world we live in and a positive attitude and a healthy lifestyle are a great combination for building high self-esteem. Low self esteem and self criticism can have an impact on your ability to function in life and can impact your general well being.<br />
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<span style="color: #0b5394; font-size: small;">Top Tips to raise your self-esteem:</span></h2>
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<span style="color: #0b5394; font-size: small;">Love your body</span></h2>
Body image is how you feel about your own physical appearance. For many people, especially dancers, body image can be closely linked to self-esteem as many of us are concerned with our body image as none of us fit the illusion of the perfect body.<br />
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Some people think they need to change how they look to feel good about themselves. It is important to change the way you see your body and learn to accept, love and appreciate how amazing your physical self is. The more I studied anatomy and physiology the more I realized how remarkable the human body is and allowed me to change my perspective and love my body.<br />
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<strong><span style="color: #0b5394;">Write down all the things you like about yourself in a list include:</span></strong><br />
<div>
<ul>
<li>Physical attributes</li>
<li>Qualities of your personality</li>
<li>Your emotional qualities</li>
<li>Your creative qualities or imagination</li>
<li>Recognise your beauty, inner power, your strengths, your talents, your unique qualities.</li>
</ul>
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Nurture these qualities and keep adding to this list.<br />
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<strong><span style="color: #0b5394;">Write down what things or qualities you do not like about yourself</span></strong><br />
<strong><span style="color: #0b5394;">Work out from your dislike list and split into two sections:</span></strong><br />
<ul>
<li>things to let go of and accept. For example I'm 4ft11” and accept I'm excluded from dance work in the west end due to height restrictions. I accept this and create my own work. </li>
<li>things you can work on or change do so gradually.</li>
</ul>
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<span style="color: #0b5394; font-size: small;">Be Self Loving</span></h2>
<ul>
<li>Love and respect yourself for who you are</li>
<li>Be self-aware so you have a positive self-image</li>
<li>Respect your own healthy value system</li>
<li>Have a clear idea of your life purpose</li>
<li>Have realistic expectation of your goals and outcomes</li>
</ul>
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<span style="color: #0b5394; font-size: small;">Trust Youself</span></h2>
Learn to trust yourself, challenge and question the current state of affairs. Trust your own value system to enable you to take risks and trust your intuition. For example I did a full physical assessment of one of my dance students and we discovered she's slightly knocked kneed (Genu valgum, a variation of the knee strucutre) it is a condition where the knees angle in and touch one another when the legs are straightened. I advised her to make adaptations to her contemporary technique and not stand in parallel but with feet slightly apart to prevent injury to the medial side of the knee. Her contemporary dance teacher insisted she stand correctly as she would spoil the aesthetics the art form and may fail her assessment. Contemporary dance is an art form that is evolving but she had to challenge the situation and decide what was more important to her; maintaining her long term health of her knees or maintaining the traditions of technique to receive the grade she desired. What would you do in her situation? Should her self-esteem be affected if she doesn't pass her assessment even though she is an excellent dancer but chooses to respect her unique body? Sometimes we need to take risks that support our wellbeing but may be in conflict with the current state of affairs.<br />
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<span style="color: #0b5394; font-size: small;">Self-trust is a combination of three emotional and spiritual qualities:</span> </h2>
<ul>
<li><strong>self-awareness </strong>an accurate assessment of who you are and what you care about or values</li>
<li><strong>self-acceptance</strong> embracing who you are in all your complexity</li>
<li><strong>self-reliance</strong> your ability to utilise what you know about yourself to reach your goals without constant worry about the approval or disapproval of others.</li>
</ul>
Self trust is an important quality of heart and mind as you trust yourself you can better find a way through challenging times and as you accept yourself for who you truly are you will be able to learn and adapt to the experiences of life. <br />
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<span style="color: #0b5394; font-size: small;">Create a treasure chest of success</span></h2>
Keep a box or journal and write and keep objects and thank you cards or symbols of your successes no matter how small.<br />
Each time you achieve something positive write it down and keep a log. Keep it up to date so each time you feel low go to your treasure chest of success and as you read and look through you can boost your self esteem and confidence. Write down what you are thankful for you can wash away your self doubt by looking at evidence of your achievements and what you appreciate this helps you run a reality check and put overwhelm into perspective.<br />
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<span style="color: #0b5394; font-size: small;">Fully commit to your responsibilities</span></h2>
When you are working you are fully committed to your work or dance practice. It is important to be in the moment and fully committed to accomplishing your work or dance practice. If one of your responsibilities is to look after your child or children it is important to be fully in that role and give you love and attention fully to your child or children and have quality time and experiences with them. It is important to have time just to be yourself and let go of any judgments from the other aspects of your life. For example do not let what you achieved in your dance practice affect time to yourself but give yourself permission to relax and just be.<br />
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<span style="color: #0b5394; font-size: small;">Be resilient</span></h2>
Develop the ability to pick yourself up when things go wrong. When you face disappointment learn not to take it personally. Learn <a href="http://laurastanyer.blogspot.com/2011/07/visualisation-for-dancers.html">visualisation</a> and <a href="http://laurastanyer.blogspot.com/2011/07/relaxation-for-dancers.html">relaxation</a> skills that develop positive thinking during adversity. When you believe in yourself you are more self aware and able to recognise mistakes take lessons from them and are able to bounce back from disappointment.<br />
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<span style="color: #0b5394; font-size: small;">Detach from criticism don't take it personally</span> </h2>
It can be difficult but attempt to understand when you receive criticism from another person they are criticising an action or behaviour not you as a person. Try to separate the criticism from you as a human being and not take it personally.<br />
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<span style="color: #0b5394; font-size: small;">Stop being overwhelmed by your inner critic</span></h2>
You will be harming your self-esteem if you constantly listen to your inner critic. It is important to understand your inner critic is attempting to protect you from failure or success. However it can overwhelm you and stop you from progressing sometimes it is healthy to make mistakes as this is how we can learn and improve. <br />
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<strong><span style="color: #0b5394;">To stop being overwhelmed by your inner critic try:</span></strong><br />
<ul>
<li>Change the sound, volume, speed and tone of your inner critic's voice so it sounds more supportive. If it is very loud change it to a whisper.</li>
<li>Explore the outcomes of failure, are they as bad as you imagine or what lessons may you be missing from avoiding failure. Is the fear of failure stopping your personal growth?</li>
<li>Detach your behaviour or actions from your characteristics or who you are as a person. Failure in one task in life does not imply you are an incompetent person.</li>
<li>Also striving for success can be seen as a distasteful trait and evoke disapproval from others. Ask yourself what success means to you and what would it be like to be successful. You may want to ask what is more important other peoples opinions or what success may do for you.</li>
</ul>
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<span style="color: #0b5394; font-size: small;">Do not compare yourself to others</span></h2>
When you compare yourself to others whether you compare your physical appearance, abilities, natural talents or past achievements you may harm you self-esteem. We are all unique and no one can be you so be the best at being you.<br />
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<span style="color: #0b5394; font-size: small;">Develop outside interests</span></h2>
It is important in raising yourself esteem to participate in things you enjoy other than your work or family. Most people devote themselves to one aspect of life and neglect themselves in the process. In nurturing yourself you can give more to others and work with greater vitality and enthusiasm.<br />
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<span style="color: #0b5394; font-size: small;">Build a support network</span></h2>
It is important to surround yourself with people who support you and make you feel good about yourself. Seek out nurturing people who are like minded and have similar value system. Avoid people who don't support you. This does not mean they are bad people but be aware of people who drain you and avoid them. For example, a nurturing, sensitive person can blossom around other caring compassionate people but feel isolated in a competitive environment. Find true friends who love you for who you are as a person first. They do not judge you based on your career, status or outward appearance but appreciate you for you as a person. <br />
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<span style="color: #0b5394; font-size: small;">Nurture the people around you</span></h2>
Treat the people around you with love and respect so you can enhance others self-esteem which in turn the people around you can support and encourage you creating a positive and supportive environment. Positivity is infectious and can create a joyful environment.<br />
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<span style="color: #0b5394; font-size: small;">Healthy self-esteem</span></h2>
Take responsibility for your own well being and take small steps each day to nurture your own self-esteem, respect yourself and your own values and seek what you like about yourself. Reframe any negative thoughts about yourself and forgive yourself easily. Give yourself time, space and a goal to aim for, allow yourself to make mistakes, find like minded friends respect yourself for who you are. <br />
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If you have a positive body image, you probably like and accept yourself the way you are. This healthy attitude allows you to explore other aspects of life such as, self trust, developing good friendships, growing more independent as a person, and challenging yourself physically and mentally. Enhancing your sense of humour not taking life too seriously and not just seeing yourself as a dancer but developing the various parts of yourself can help boost your self-esteem.<br />
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<object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20551991"></param>
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<embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20551991" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/laura-stanyer/being-your-best-visualization">Being Your Best Visualization</a> by <a href="http://soundcloud.com/laura-stanyer">Laura Stanyer</a> <br />
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<span style="color: #cccccc; font-size: xx-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com0tag:blogger.com,1999:blog-3734369441521643501.post-3286039462836889342011-06-27T14:06:00.000-07:002014-03-03T01:44:06.248-08:00Strength Training for Dancers<h1>
<span class="Apple-style-span" style="font-size: small; font-weight: normal;">It is important for dancers to develop their muscular strength as it will enhance their endurance ability to perform. Dancers need overall strength to be able to control their own body weight and it helps to prevent injuries. Strength training should be adjusted to meet the specific requirements of the particular technique. In street dance, lower body strength is required; break dance requires both upper and lower body strength. Contemporary technique will require lower body strength and strengthening the core stability helps prevent lower back and hip injuries where as contact improvisation requires over all strength to allow for the exchange of weight between partners.</span></h1>
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<span style="color: #0b5394; font-size: small;">Developing Muscular Strength</span></h2>
Strength is the ability of a muscle or group of muscles to exert the maximum force against a resistance. The development of muscular strength depends upon several factors, which can be adapted through training. When subjected to a particular kind of stress, such as weight, the muscle fibres respond by becoming more efficient.<br />
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<span style="color: #0b5394; font-size: small;">Principle of overload</span></h2>
For a muscle to become stronger, it must be put in a state of overload. This is done by selecting a weight, which is heavy enough to work to the muscles maximum capacity, and then progressively increasing the weight as the muscle becomes stronger.<br />
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<span style="color: #0b5394; font-size: small;">Progression</span></h2>
Exercises can progress by increasing the body weight and number of repetitions of the exercise. This progression should feel natural as your exercises feel easier over time. If you feel beginner level is easy progress on to the next level.<br />
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<span style="color: #0b5394; font-size: x-small;">Example of adding body weight as a resistance: Press-up</span></h2>
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<strong>Beginner Level - Wall Press</strong><br />
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Stand with feet shoulder width apart, and hands placed against a wall, with arms stretched out. Breathe in. <br />
Breathe out as you slowly bend the arms at the elbows, keeping neutral spinal alignment, and head looking to the wall. Lower body towards the wall.<br />
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<strong>Improver Level - Box Press</strong><br />
Place your hands underneath your shoulders with fingers facing forward. Your knees and feet should be resting on an exercise mat. You should aim to make a box shape with your arms, trunk and thighs. Breathe in.<br />
Breathe out as you bend your elbows, lowering your chest down, no lower than 2 inches from the floor. Lower your arms and within your own range of motion. Maintain neutral spinal alignment throughout exercise, avoid arching of the back.<br />
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<strong>Intermediate Level - Knee Press</strong><br />
Breathe in as you place your hands underneath your shoulders with fingers facing forward. Rest your knees on an exercise mat.</div>
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Breathe out at you bend your elbows, lowering your chest down to the mat, keeping a straight line through your spine.<br />
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<strong>Advanced Level - Full Press</strong></div>
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Place your hands underneath your shoulders with fingers facing forward. Your knees and feet should be resting on an exercise mat. You should aim to make a box shape with your arms, trunk and thighs. Breathe in.</div>
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Breathe out as you bend your elbows, lowering your chest down, no lower than 2 inches from the floor. Lower your arms and within your own range of motion. Maintain neutral spinal alignment throughout exercise, avoid arching of the back.<br />
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The rhythm should be smooth throughout all of these exercises. The progression from one level to the next would happen slowly over about a 12 week training period. This idea of progression using body weight and lever extension can be used for most strength training exercises; this is beneficial for dancers as no specialised equipment is required. Always see a qualified fitness advisor to create strength programme for your individual requirements.<br />
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<div class="aside">
<strong>Note</strong>: Loss of muscle strength can be seen after 5 - 6 days without training. However, one training session per week will maintain strength already acquired.</div>
<h2>
<span style="color: #0b5394; font-size: small;">Rest and Recovery in Strength Training</span></h2>
In strength training you need extra long rest periods between each set and between each strength training session to allow for recovery and to prevent the body being over trained.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Guidelines for rest and recovery:</span></h2>
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<ul>
<li>Recovery from vigorous strength training takes 24 to 48 hours</li>
<li>After extremely vigorous training allow 72 hours to recover</li>
<li>3 strength sessions per week builds strength</li>
</ul>
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<h2>
<span style="color: #0b5394; font-size: small;">Different types of muscular work:</span></h2>
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<span style="color: #0b5394; font-size: small;">Dynamic (Isotonic)</span></h2>
Dynamic strength is required to start and maintain a movement. Isotonic movement means the origin and insertion of a muscle are forcefully affected by changes in muscle length. Isotonic exercise is dynamic moving exercise, performed while breathing normally, which builds strength throughout the full range of movement.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Benefits of Isotonic Training:</span></h2>
<ul>
<li>Increased muscle growth and better capilliarization</li>
<li>Strength created even throughout the full range of movement</li>
<li>Improved nerve-muscle co-ordination as a result of more complex actions</li>
<li>Increased strength is readily applied to actual exercise performance</li>
</ul>
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<span style="color: #0b5394; font-size: small;">Static Strength (Isometric)</span></h2>
This is the strength applied by muscles to a fixed object or building strength without movement. For example, pressing your ands together, creates an isometric contraction in both arms, as do held positions in dance for example if you balance on a rise one leg out n extension and hold requires isometric contraction.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Benefits of Isometric Training:</span></h2>
<ul>
<li>Isometric training requires less time, less energy and less space</li>
<li>Little or no equipment is needed</li>
<li>Improves muscular strength quickly</li>
</ul>
<h2>
<span style="color: #0b5394; font-size: small;">Caution: Isometric strength training has a number of limitations:</span></h2>
<ul>
<li>It increases strength only in the position performed not through full ROM (Range Of Motion)</li>
<li>It can produce muscle strain if prolonged</li>
<li>It produces a high increase in blood pressure relative to heart rate</li>
</ul>
Consequently, isometric exercises should only be performed by fit and healthy people.<br />
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<span style="color: #0b5394; font-size: small;">Types of Strength Training for Dance</span></h2>
A strength training programme should always develop progressively. It incorporates a low number of repetitions of an exercise with a comparatively high resistance.<br />
<strong>Consider the following factors:</strong><br />
<h2>
<span style="color: #0b5394; font-size: small;">The type of strength required</span></h2>
Dancers should start by developing general body strength and core stability and then work on the specific strength demand by the particular dance technique.<br />
<h2>
<span style="color: #0b5394; font-size: small;">The type of strength training</span></h2>
There are a variety of methods of strength training available, it is important to find the right type and time to incorporate into your training. It is necessary to seek qualified fitness or dance instructor for appropriate guidance in helping dancers make safe use of these resources.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Exercises using body weight as resistance</span></h2>
Using body weight alone is a safer and convenient way to start strength training. Examples include press-ups, abdominal curl, and squats (plies) these are often incorporated into a dance class. Always make sure the safe and correct method is applied to.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Method (e.g. Press up)</span></h2>
<h2>
<span style="color: #0b5394; font-size: small;">To develop strength you need to:</span></h2>
<ul>
<li>Lower your body weight in a slow and controlled manner for 4 counts (inhale)</li>
<li>Pause for one count (breathe)</li>
<li>Raise your body weight for 1 or 2 counts (exhale)</li>
<li>Never lock your joints (elbows) as this will stop the recruitment of the muscle fibres and can lead to joint injuries</li>
<li>Breathing is very important do not hold your breath but exhale on the hardest effort and inhale</li>
</ul>
<h2>
<span style="color: #0b5394; font-size: small;">Exercise using a resistance band</span></h2>
The resistance band is an exercise tool that dancers have used for many years and health and fitness practitioners use regularly to prevent and rehabilitate overuse injuries by strengthening often smaller, neglected muscle groups. A programme of resistance band exercises can compliment your regular dance training may be able to improve your overall strength.<br />
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Muscles can be worked isometrically and dynamically. This allows you to work through the full range of movement while adding a resistance this improves dynamic strength. Resistance bands are available in a range of colours that relate to their resistance. All Resistance band exercises should be performed slowly and under control. Begin with the band at the start of tension which increases as you perform the exercise. To make the exercise more difficult, shorten the section of band you are using to increase the tension over the range of motion.<br />
<h2>
<span style="color: #0b5394; font-size: small;">The benefits a resistance band:</span></h2>
<ul>
<li>It can target and condition certain muscle groups that may be weak due to overuse of the opposing muscle groups</li>
<li>This type of conditioning can reduce dance injuries</li>
<li>It is very small and light is easy to travel with</li>
</ul>
<h2>
<span style="color: #0b5394; font-size: small;">Dance specific exercises focus on:</span></h2>
<ul>
<li>Back and trunk conditioning</li>
<li>Pelvic stabilization</li>
<li>Leg rotation muscles</li>
<li>Lower leg strengthening</li>
</ul>
Ideally your strength training is tailored to your dance style and is incorporated into your dance training with alternative exercises tailored to your specific requirements as this can enhance your true potential in dance performance. Always seek professional advice before starting a strength training programme.<br />
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<span style="font-size: x-small;"><span style="color: #cccccc;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional</span>.</span></div>
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Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com4tag:blogger.com,1999:blog-3734369441521643501.post-67737043522980657212011-06-24T15:28:00.000-07:002014-03-03T01:40:56.833-08:00Stage Fright, Performance Anxiety and the Dancer<h1>
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Dancers can experience stress while learning new skills or choreography and most dancers naturally feel nervous before a performance. This stress or anxiety can affect their level of confidence and performance. <span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">I have worked many years as a dance artist, performing, choreographing and lecturing and have experienced and witnessed a wide range of effects of performance anxiety from dancers full of apprehension, doubt, worry about letting themselves or the company down to experiencing a heightened level of excitement to perform at their very best.</span><br />
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<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">I have worked in many different environments from theatres, for film, on location, site specific, street theatre in performance and in dance studios preparing dancers for audition or practical assessment. Each experience gave me the opportunity to develop effective methods to prepare myself, dancers and performers to perform to their best ability.</span><br />
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<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">The main focus in managing performance anxiety is the emotional state just before performance. However, I feel our perceptions about the pressure of performing may be addressed at the start of the rehearsal or preparation process and worked on throughout learning new skills, throughout rehearsals and through all performances.</span><br />
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<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Cultivating a positive emotional state and enhancing mental focus throughout the preparation process enhances the physical learning experience of the work and in my experience brings the members of a company working together in harmony. When individuals have the opportunity to share their worries, other company members are experiencing similar concerns may come together in a supportive way enhancing the company morale through stressful rehearsal periods and enhancing performance overall.</span></span><br />
<h2>
<span style="color: #351c75; font-size: small;">Psychological Pressures</span></h2>
With significant pressures on dancers to constantly improve their performance, their mental and emotional states become significant. Professional dancers have to cope with demanding rehearsal schedules, performance stress and have to balance their commitments to work, family and their personal lives. Performance anxiety also known as stage fright is an issue faced by many performers even at an elite level.<br />
<h2>
<span style="background-color: white; color: #351c75; font-size: small;">Self Confidence</span></h2>
Self confidence is the belief you have in yourself to achieve a particular task and can influence your ability to succeed in performance. The more confidence you have in your ability to perform you’re more likely to perform well. Therefore the more anxious you are it is more likely you will underperform.<br />
<h2>
<span style="color: #351c75; font-size: small;">Motivation</span></h2>
Motivation is the driving force that compels us to do something. In dance, dancers will be motivated for different reasons.<br />
<h2>
<span style="color: #351c75; font-size: small;">Motivation can be:</span></h2>
<div>
<ul>
<li><span style="color: #674ea7;"><span class="biggertext">Intrinsic</span> </span>- The motivation is the pure pleasure derived from participating in dance. You value dancing; you love to participate for the enjoyment, friends and creativity</li>
<li><span class="biggertext" style="color: #674ea7;">Extrinsic</span> - The motivation is the desire to achieve something external: achieving a qualification, medal, financial reward or recognition</li>
</ul>
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<span style="color: #351c75; font-size: small;"><strong>Anxiety</strong></span><br />
<span style="background-color: white; color: #351c75;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">A negative feeling, nervousness or feeling of fear felt just before you perform in front of an audience, audition panel or camera. The physical symptoms of arousal occur before the performance however the mental and emotional anxiety surrounding performing can occur long before performance though out rehearsal and have an impact on you ability to learn the material.</span></span></span><br />
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<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">What can cause it?</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><br /><span style="color: black;">It is your individual perception of the demand that determines if you enjoy the experience or experience anxiety. We are setting ourselves up to be judged by an audience or assessors and our idea of success or failure is a high level risk that relates to us as a threat to our well being.</span></span><br /><br /><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">How does this affect you?</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><br /><span style="color: black;">Our physical, mental and emotional responses to this perceived threat is a primal instinct as if it was a real threat to your life. You subconscious mind cannot distinguish between a real physical threat and a perceived threat.</span></span><br /><br /><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">What is arousal?</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"> </span></span><br /><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Arousal is a physiological state of alertness and anticipation, which prepares the body for action. It activates both mind and body and is a neutral state. To perform to the best of our ability, we need to be in the appropriate state of activation, not too little, not too much. It allows us to function effectively, whether to digest a meal or dance. </span></span></span><br />
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<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Although arousal itself is neutral, if it is associated with negative thoughts and perceptions we experience anxiety. This is a negative emotional state associated with feelings such as worry and apprehension. Anxiety may be created by a situation, which we see as threatening; perhaps we doubt our ability to cope. </span></span><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">For example, in the time leading up to a performance you may feel anticipation or apprehension and fear may begin to emerge. This is the fight, flight or freeze response and at this point adrenaline is released into the bloodstream.</span></span><br /><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;"></span></span></strong><br /><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">Performance Anxiety</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"> </span></span><br />
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">The demand, also known as the stressor, is the initiating factor and it is your individual perception of the demand which determines whether or not anxiety will result:-</span></span> <br />
<ul>
<li><span style="color: black;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Demand</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"> The stressor - example: major performance with large audience or an important assessment.</span></span></li>
<li><span style="color: black;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="background-color: white; color: #674ea7;">Perception of the demand</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"> Negative perception - example: Under-rehearsed, not physically skilled enough.</span></span></li>
<li><span style="color: black;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Response to Stressor</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"> Arousal & Anxiety - example: unable to remember choreography, legs feel weak.</span></span></li>
<li><span style="color: black;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Outcome</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"> Poor performance</span></span></li>
</ul>
<span style="color: black;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">Some examples of negative stressors:</span></span></strong></span></span><br />
<span style="color: black;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"></span></span><br />
<span style="color: black;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"></span></span></span><strong><span style="color: #351c75;">Reframe your thinking</span></strong><br />
<br />
<span style="color: #674ea7;">Each thought you think creates your experiences:</span><br />
<span style="color: black;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75; font-size: small;"></span></span></span><br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Threaten our self-esteem</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">:</span> When criticized - by tutor, friend or audience. The criticism may be taken personally and then become self-conscious at public criticism. Being evaluated by others can threaten our self-esteem.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Cause Personal Harm</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">: When asked to perform a skill which you feel unable to perform because you fear sustaining an injury or feel too technically difficult to perform.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Create uncertainty (fear of the unknown)</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">:</span> When you do not understand what is expected from you from your tutor/choreographer, or in an audition not knowing what will be asked of you and judging your ability unfairly. Another example is coping with unpredictable situations like performing in a different venue each night.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Creative frustration</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">:</span> Unable to achieve your goals, not setting realistic time scale or programmed training/rehearsals to achieve your goals.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Creative pressure</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">:</span> Unexpected events such as music not playing, or playing too fast or problems with other circumstances out of your control (lights, costume, set other dancers etc).</span></li>
</ul>
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">The anxiety increases by your perception of how important the situation and the outcome is to you.</span><br />
<br />
<strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">Responses associated with performance anxiety:</span></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"></span><br />
<br />
<strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">Before a performance:</span></span></strong><br />
<br />
<strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">Cognitive symptoms (your thoughts and feelings):</span></span><br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Worry and self doubt</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Disturbed sleep and restlessness</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Overwhelming negative thoughts</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Feeling overwhelmed and unable to cope</span></span></li>
</ul>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">Somatic symptoms (physical experiences):</span></span></span></div>
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Sweating palms and butterflies in the stomach</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Shaking and muscle tension</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Frequent urination</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Pacing and other nervous habits</span></li>
</ul>
<strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #674ea7;">During a performance:</span></span></strong><br />
<br />
<strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"></span></strong><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"></span> <span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">Cognitive symptoms (your thoughts and feelings):</span></span><br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Disorientation and inability to focus on the task at hand</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Irrational feeling of loss of control - mind goes blank</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">A feeling of paralysis feel frozen unable to dance</span></li>
</ul>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"></span> <span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: #351c75;">Somatic symptoms (physical experiences):</span></span></span></div>
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Sweating palms and increased heart rate</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Shaking and muscle tension</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;">Feeling nausea and dryness of the mouth</span></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy2zqr7-uy-KgMqCzpJyeuB_nbHF39hPa3FMKsVbeEqIY5S3PYmgcM6poQeadwnZtTqEQXJqujJxzfV2sBp7E6jOhqFQsL1CngIXT6Dbp-iqIiUMWT8cGM1wx59Fbh-9l7aM4vwBvaZ7w/s1600/relax+listen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy2zqr7-uy-KgMqCzpJyeuB_nbHF39hPa3FMKsVbeEqIY5S3PYmgcM6poQeadwnZtTqEQXJqujJxzfV2sBp7E6jOhqFQsL1CngIXT6Dbp-iqIiUMWT8cGM1wx59Fbh-9l7aM4vwBvaZ7w/s1600/relax+listen.jpg" i="" true="" /></a></div>
<span style="color: #351c75; font-size: small;"></span><br />
<div>
</div>
<br />
<h2 style="margin: auto 0cm;">
<span lang="EN" style="color: #351c75; font-family: Arial; font-size: 12pt; mso-ansi-language: EN;">How to manage performance anxiety</span></h2>
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">If you have experienced the negative thoughts that flow into your mind during class, rehearsals and before performance that lead to self defeating behaviour there are a variety of strategies you can use to manage performance anxiety.</span></span><br />
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;"></span></span><br />
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">It is important to remember that at the start of a performance your arousal levels increase and this is a neutral state of activation.</span></span><br />
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;"></span></span><br />
<span lang="EN" style="color: #674ea7; font-family: Arial; mso-ansi-language: EN;">It is your interpretation of the arousal that is important:</span><br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l4 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">If you perceive it as positive you can experience excitement and energy.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l4 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">If you perceive it as negative you may experience fear and anxiety.</span></span></li>
</ul>
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Your thoughts create your experiences. Anxiety comes from the negative things we say to ourselves that create distractions. It is important to understand your inner critic and to understand the power of your mind that creates positive or negative cycles. Therefore, it is so important to manage your thinking and the emotional state your thoughts create.</span></span><br />
<br />
<span style="background-color: white; color: #674ea7;">The important elements to unlearning negative responses:</span><br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Write a detailed history of past situations where you experienced an anxiety response. Include performance and non-performance anxiety situations if they seem relevant.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Work out what your stressors have been in past performances such as being under rehearsed. Indentify and dissociate from them. </span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Put the original experience of performance anxiety into perspective.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Create a plan of action to stop the panic if a stressor occurs.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Run a reality check, on a scale of 1 - 10, 1 being no anxiety 10 being very anxious. Work out your level of anxiety working through rehearsal and up to performance and see if you can develop the various strategies to diminish the anxiety.</span></span></li>
</ul>
<h2 style="margin: auto 0cm;">
<span lang="EN" style="color: #351c75; font-family: Arial; font-size: 12pt; mso-ansi-language: EN;">Strategies to manage Performance Anxiety</span></h2>
<span style="color: black;"><span style="color: #674ea7;">Maintain you general health and well being</span><br />Understand the body, mind and emotion connection, and that your general health will affect your perceptions of your experiences.</span><br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l5 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Make sure you are physically fit enough, improving over all cardio-vascular fitness and muscular endurance.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l5 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Make sure you have adequate sleep, the right amount of sleep and a good quality sleep will impact on your well being.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l5 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Eat a healthy balanced varied diet to maintain healthy mind and body.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l5 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Appropriate rest and relaxation to release excess tension and the effects of adrenaline after performance.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l5 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Prepare your mind and body appropriately for your dance schedule.</span></span></li>
</ul>
<br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="color: black;">Be aware of the warning signs e.g. negative self talk</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="color: black;">Stop any negative self talk. Befriend your inner critic and teach it to make positive statements focus on what you want to achieve.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="color: black;">Reframe you inner critic Change the voice of your negative internal dialogue e.g. if it is loud change it to a whisper, if it is stern give it a soft quality to the voice, turn you critic into a supportive coach.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="color: black;">Question inappropriate beliefs about yourself or your abilities and replace them with positive alternatives. E.g. What is your negative belief? - "If I make a mistake the dance is ruined" Is this true? - Can the audience enjoy the performance anyway, or will all the audience even notice the mistake? Change the negative belief into a positive one - one or few mistakes will not ruin the whole performance</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="color: black;">Ask yourself is your anxiety caused by:<br />Internal dialogue - your thoughts, feeling, your reaction<br />Or External - other dancer, music, set, director other situation?<br />Does this feeling need to remain or can this be a temporary feeling and not affect the rest of the performance?</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="color: black;">Run a worst case scenario check, work out what is the worst that could happen. On a scale of 1 - 10, 1 being not at all likely, 10 being definite. Work out the likelihood of your worst scenario happening then work out what you may do to prevent or handle the worst.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">If you're overwhelmed, find a <span style="font-family: Arial;">Role Model</span> and imagine how someone you admire may handle the performance.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="color: black;">Focus on what you can change or have control over and accept the things you cannot control.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="color: black; font-family: Arial; mso-ansi-language: EN;">Eliminate any outside distractions to focus on the task at hand you can do the golden box visualisation.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;">
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">A confident dancer may find the physical affects of adrenaline such as butterflies and sweaty palms and perceive them as signals of being ‘psyched up’ and ready to perform and therefore will not experience the negative effects of adrenaline. It is important in order to control the negative effects of performance anxiety to reframe the physical experiences of arousal and build self confidence.</span></span></div>
<div style="margin: auto 0cm;">
<br />
<span lang="EN" style="color: #351c75; font-family: Arial; mso-ansi-language: EN;"><strong>Goal Setting</strong></span></div>
<span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Setting goals within training and performance is a useful tool to measure your progress. It provides an opportunity to improve your skills or new choreography. Goal setting is an important strategy to manage performance anxiety as you can set goals to cope with the stress of performing. Please see </span><a href="http://laurastanyer.blogspot.co.uk/2011/07/visualisation-for-dancers.html" target="_blank">Visualisation for Dancers article</a><span style="color: black;"> for further information.</span></span><br />
<br />
<h2>
<span style="color: #351c75; font-size: small;">Be in control of your body</span></h2>
<ul type="disc">
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">Be aware of the warning signs e.g. physical discomfort or excessive tension, e.g. biting nail, teeth grinding or tension headache.</span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">If you feel physical tension, begin to bring your awareness to your breathing and slow your breathing down to a clam natural state. <a href="http://laurastanyer.blogspot.co.uk/2011/07/relaxation-for-dancers.html" target="_blank">See relaxation article for more information</a></span></span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l3 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN" style="font-family: Arial; mso-ansi-language: EN;"><span style="color: black;">To release excessive tension in your body engage in </span><a href="http://laurastanyer.blogspot.co.uk/2011/07/relaxation-for-dancers.html" target="_blank">PMR exercise. (Relaxation article)</a></span></li>
</ul>
<h2>
<span style="background-color: white; color: #351c75; font-size: small;">Visualisation for Performance Anxiety</span></h2>
Visualise yourself performing the dance skills and sequences you will be performing at your best.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPh98o5JdakujQfw_LlONA1v8mAwqzL07Ub4T2B8JoHD6OzQbuRLodxmAP1h2JNn1xnRyeOttHblwdmcacuq44qkg_5tiZ1xQSDnZKwKPfi3Zoimah3VtTVGjAv68sZDJZuNdMyW16nWc/s1600/Visualization+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPh98o5JdakujQfw_LlONA1v8mAwqzL07Ub4T2B8JoHD6OzQbuRLodxmAP1h2JNn1xnRyeOttHblwdmcacuq44qkg_5tiZ1xQSDnZKwKPfi3Zoimah3VtTVGjAv68sZDJZuNdMyW16nWc/s320/Visualization+1.JPG" height="320" i="" true="" width="318" /></a></div>
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<span style="color: #0b5394; font-size: small;"></span> </h2>
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<object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20607026">
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<embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20607026" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/lstanyer/peak-performance-visualization"><span style="color: #351c75; font-size: small;">Peak Performance Visualization</span></a> <span style="font-size: small;">by<span style="color: #351c75;"> </span></span><a href="http://soundcloud.com/lstanyer"><span style="color: #351c75; font-size: small;">lstanyer</span></a> </h2>
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<span style="color: #674ea7; font-size: x-small;">NEVER listen to this audio recording when driving or when you need to concentrate on a particular task.<span style="mso-spacerun: yes;"> </span>Only listen when you can relax and not be disturbed from any distractions.</span></div>
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<span style="font-family: Verdana; mso-bidi-font-family: Arial;"><span style="color: #674ea7; font-size: x-small;">This audio recording will guide you into a state of relaxation, it is best to be comfortable and either sit or lay down in a comfortable place free from distractions.</span></span></div>
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<span style="font-family: Verdana; mso-bidi-font-family: Arial;"><span style="color: #674ea7; font-size: x-small;">We advise you listen to this audio recording through headphones for best results.<span style="mso-spacerun: yes;"> </span>To begin with, it is best to listen on a daily basis to develop your visualisation skills.</span></span></div>
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<span style="color: #0b5394; font-size: small;"></span><br />
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<span style="color: #351c75; font-size: small;">Let Go of Worry Visualisation - to eliminate distractions</span></h2>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #333399; font-family: Arial; font-size: 10pt;">Part one</span></i></b></div>
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<span style="color: black; font-family: Arial; font-size: 10pt;">This visualisation is useful for eliminating negative thoughts and feelings that cause distractions that may interfere with your performance.<span style="mso-spacerun: yes;"> </span>It enables you to focus on performing at your very best.<span style="mso-spacerun: yes;"> </span>This part of the visualisation may be listened to working towards an up and coming performance.<span style="mso-spacerun: yes;"> </span>Also, only listen to it several hours before an up and coming performance as you need time to re-energise and warm-up and prepare for the performance.</span></div>
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<a href="http://soundcloud.com/laura-stanyer/let-go-of-worry-one" target="_blank">Let Go of Worry Part One</a><br />
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #333399; font-family: Arial; font-size: 10pt;">Part Two</span></i></b><span style="font-family: Arial; font-size: 10pt;"></span></div>
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<span style="font-family: Arial; font-size: 10pt;">Part two is to be listened to after the performance and at a time you can relax to allow you to start to assess any other stress that may be affecting you.</span></div>
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<a href="http://soundcloud.com/laura-stanyer/let-go-of-worry-two">Let Go of Worry Part Two</a><br />
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<span style="color: #351c75; font-size: small;">Worst Case Check</span></h2>
In performance, situations can arise that may cause you to feel anxiety. Prepare yourself by going though a series of worst-case situations so should they arise they have a solution.<br />
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<span style="color: #351c75; font-size: small;">Potential situations:</span></h2>
<ul>
<li>You are late to the theatre</li>
<li>Costumes are damaged, lost or forgotten</li>
<li>The performance is delayed</li>
<li>Changes to the choreography, set, environment or music</li>
<li>It very hot and humid</li>
<li>Another dancer forgets the partner sequence</li>
</ul>
Work out what your concerns are and consider possible solutions and coping strategies to prevent them affecting your confidence levels.<br />
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The aim of all these strategies are to reduce the fear to a controllable level and reduce negativity until the arousal level is neutral so feeling nerves or excitement is comfortable to you. With continuous practice of these techniques you can make good progress of reducing and eliminate performance anxiety.</div>
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Ideally, it is helpful to create a working environment where individuals are nurtured and the group are supported to work together to create an atmosphere where all focus on the success of the whole performance. The great performance is its own reward.</div>
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<span style="color: #cccccc; font-size: x-small;"><br /></span>
<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
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Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com1tag:blogger.com,1999:blog-3734369441521643501.post-51719985584736463702011-06-24T15:11:00.000-07:002014-03-03T01:27:00.386-08:00Core Stability in Dance<h1>
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Core stability is the ability of the postural muscles to control and maintain neutral alignment with or without movement and is the physical foundation of the musclo-skeletal system to control 'neutrals' when moving.<br />
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<span style="background-color: white; color: #0b5394; font-size: small;">Why is Core Stability Important?</span></h2>
Along side the postural muscles maintaining an upright posture they also work to control and stabilise your centre (trunk) to reduce the work load from the working muscles creating more efficient function. This allows you to dance with a sense of freedom.<br />
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<span style="color: #0b5394; font-size: small;">Trunk Stability</span></h2>
Various muscles work in co-ordination to stabilise the trunk and they need both endurance and strength to give spinal support, protect the lower back from injury and promote greater freedom of movement especially in the hips.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Core Stability has been described as a box:</span></h2>
<div>
<ul>
<li>Top - Diaphragm</li>
<li>Front - Rectus Abdominus, Transversus Abdominus</li>
<li>Sides - Internal and External Obliques</li>
<li>Back - Thoracolumbar Fascia, Paraspinals Multifidus Gluteals</li>
<li>Bottom - Pelvic floor hip musculature</li>
</ul>
</div>
Core stability serves as the centre of our structural support as all movements are initiated from here. Working these muscles correctly will enhance stability and protect the lumbar spine. Often dancers overuse certain muscles and these muscles become dominant and take over the function of another muscle causing muscle imbalances.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Muscle imbalances can be caused by:</span></h2>
<ul>
<li>Injury</li>
<li>Functional misuse (for example, bad posture)</li>
<li>Faulty training</li>
</ul>
Muscle imbalance leads to an uneven pull around the joints causing stress, overuse strains and potential risk of injury. Strength and flexibility training helps improve a balanced posture helping to correct muscle imbalances and postural problems.<br />
Maintaining a balance of strength and flexibility of the opposing muscle groups and the co-ordination of postural muscles improves postural alignment and enhances performance. See the additional articles on strength and flexibility.<br />
<h2>
<span style="color: #0b5394; font-size: small;">Benefits of Core Stability Training:</span></h2>
<ul>
<li>Greater efficiency of movement</li>
<li>Increased power output from the centre, trunk and limbs</li>
<li>Improved body control and balance</li>
<li>Reduced risk of injury Improved balance and stability</li>
</ul>
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<span style="color: #0b5394; font-size: small;">Issues Concerning Core Stability Training</span></h2>
There are concerns that only training the core muscles in a passive way, for example laying on the floor and isolating the transversus abdominus, are not appropriate for specific activities such as dance. The core training needs to be suitable to your training requirements. So if your dance activity involves floor work where you transition from the floor to upright position in rapid motion, for example contact improvisation, you may benefit from floor core exercises. However, if your dance practice remains upright majority of the time you may want to consider core exercises that maintain and improve upright position where the core works in coordination with the upper and lower limbs. Ideally the core can be trained working with and in response to the dynamics of the moving body. Many dance exercises can be considered exercises that train the core as these muscles will naturally be maintaining alignment, while jumping for example.<br />
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It may be helpful to engage in floor <a href="http://laurastanyer.blogspot.com/2011/07/dance-fitness-conditioning-exercises.html">core exercises</a> as a part of the dance class but not to let this take priority over specific dance training.<br />
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<div class="disclaim">
<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com1tag:blogger.com,1999:blog-3734369441521643501.post-15025131990333624932011-06-24T14:30:00.000-07:002014-03-03T01:17:47.448-08:0010 Tips for Healthy Eating for Dance<div class="separator" style="clear: both; text-align: center;">
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Dancers need a healthy and varied diet to maintain health, well being and achieve optimum performance in training, rehearsal and performance. Dance is a physically demanding activity the body requires energy produced from food. Healthy eating can be an emotive subject for dancers as dancers can be preoccupied with the effect of weight, shape or body fat on performance rather than the adequacy of their diet, therefore may be at greater risk of nutritional deficiency.<br />
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<strong><span style="color: #0b5394;">Dancers’ nutritional requirements include:</span></strong><br />
<h2>
<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">1</span> Eat Plenty of Complex Carbohydrates</span></span></h2>
This is the most important food type for you as a dancer as it provides and maintains your energy levels for the high physical demands required for dance. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise.<br />
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<span style="color: #0b5394; font-size: small;">Consequences if you train with low glycogen stores:</span></h2>
<ul>
<li><span style="color: #0b5394;">constantly tired</span></li>
<li><span style="color: #0b5394;">prone to illness</span></li>
<li><span style="color: #0b5394;">more prone to injury</span></li>
<li><span style="color: #0b5394;">your performance will be lower</span></li>
</ul>
Eating complex carbohydrates will replenish depleted energy stores as they are the main source of fuel for any moderate to intensive exercise.<br />
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<strong><span style="color: #0b5394;">Note:</span></strong> Carbohydrates should make up the main part of your diet, it is suggested that you eat at least five servings of carbohydrates a day.</div>
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<span style="color: #0b5394; font-size: small;">Complex carbohydrates or starches are found in:</span></h2>
<ul>
<li><span style="color: #0b5394;">Breads and grains</span></li>
<li><span style="color: #0b5394;">Pasta and rice</span></li>
<li><span style="color: #0b5394;">Beans and legumes</span></li>
<li><span style="color: #0b5394;">Vegetables and fruit</span></li>
</ul>
It is suggested that eating complex carbohydrates soon after physical activity as refuelling the glycogen stores is fastest in the hour after intensive exercise. An example would be to eat a yoghurt or fruit like a banana.<br />
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: #0b5394;"><span class="init">2</span> Eat a Small Amount of Protein</span></span></span></h2>
Proteins are essential to growth and repair of muscle and other body tissues however, there is no benefit in eating excessive amounts as proteins are not a primary source of energy and take several hours to digest. Low to moderate amounts of protein is sufficient.<br />
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<div class="aside">
<strong><span style="color: #0b5394;">Note:</span></strong> It is recommended to include some protein with carbohydrates after intensive exercise.</div>
<h2>
<span style="color: #0b5394; font-size: small;">The main sources of protein include:</span></h2>
<ul>
<li><span style="color: #0b5394;">Fish and meat</span></li>
<li><span style="color: #0b5394;">Eggs, milk and dairy products</span></li>
<li><span style="color: #0b5394;">Cereals, nuts and pulses</span></li>
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<li><span style="color: #0b5394;">Beans and soya products</span></li>
</ul>
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<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">3</span> Eat Small Amounts of Fat</span></span></h2>
We all need fat in our diets as fat provides protection to vital organs, assists in forming cell walls and carries fat-soluble vitamins A, D and K. Also, fat is one source of energy but is not readily available as the body releases it slowly. Higher levels of oxygen are needed to release the energy from fats.<br />
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<span style="color: #0b5394; font-size: small;">Fats come from two sources:</span></h2>
<ul>
<li><span style="color: #0b5394;"><strong>Unsaturated Fat</strong> - known as healthy fats, can be found in: oils such as, sunflower, corn and soya.</span></li>
<li><span style="color: #0b5394;"><strong>Saturated Fat</strong> - known as unhealthy fats, can be found in: butter, lard, cheese, suet and fatty meats.</span></li>
</ul>
Reduce your saturated fat intake and replace with unsaturated fat. How you cook your food can reduce your saturated fat intake. For example, removing poultry skin before cooking and grilling food instead of frying can reduce saturated fat intake.<br />
<h2>
<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">4</span> Eat at Least Five Servings of Fruit and Vegetables a Day</span></span></h2>
Eating a wide variety of fruit and vegetables will provide you with all the vitamins and minerals you need. Water and fat soluble vitamins play equally important roles in chemical processes in the body while minerals (inorganic elements that occur in the body) are critical to normal functioning. The fruit and vegetables can be fresh, frozen, canned, dried or as a juice.<br />
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<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">5</span> Eat Fibre</span></span></h2>
Fibre is indigestible but essential to the health of our digestive system. Dietary fibre is found mainly in cereal foods, beans, lentils, fruit and vegetables including: beans, brown rice, wholemeal pasta, wholemeal bread, whole grain products, oats and pulses.<br />
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<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">6</span> Keep Hydrated</span></span></h2>
Water is essential to normal body function as the human body is made up of approximately 70% water. Aim to drink at least six generously sized glasses of water a day. Water is also the best drink to re-hydrate you. Drink fluids before you start a physical exercise. <a href="http://laurastanyer.blogspot.com/2011/05/how-to-stay-hydrated-avoiding.html">See the additional article for more on how to stay hydrated</a>.<br />
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<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">7</span> Avoid Too Much Sugar</span></span></h2>
Eating sugary snacks before or during exercise is not recommended as it can rapidly deplete glycogen stores which induces muscle fatigue, tiredness and promotes dehydration.<br />
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<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">8</span> Eat a Wide Variety of Foods</span></span></h2>
Most people tend to limit the range of food they eat. Eating a wide variety of foods will ensure you have all the nutrients your body requires. Like fuel for a car, the energy we need has to be blended.<br />
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<span style="color: #0b5394; font-size: small;">A general guideline for the blend that we require is:</span></h2>
<ul>
<li><span style="color: #0b5394;">50 - 60% Carbohydrates (10% or less from simple sugars)</span></li>
<li><span style="color: #0b5394;">25 - 30% Fats (10% or less of saturated fat)</span></li>
<li><span style="color: #0b5394;">10 - 15% Protein</span></li>
</ul>
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<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">9</span> Staying Fuelled Frequently for Dance</span></span></h2>
The right food and fluid intake will improve endurance. Eat little and often is a great idea, especially for dancers who have an extremely hectic schedule. This does depend on personal preference but if you eat the right foods and snacks at regular intervals throughout the day, you should be able to keep your energy levels constant. Do not forget to take time to enjoy the pleasure of sitting and eating a meal.<br />
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<span style="font-size: small;"><span style="color: #0b5394;"><span class="init">10</span> Guidelines for Eating for Dance Training or Performance</span></span></h2>
Dancers can create a general healthy eating plan for their nutritional requirements and also create a performance eating plan to allow time to refuel allowing for hectic or erratic performance schedules especially when on tour.<br />
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<span style="color: #0b5394; font-size: small;">Before activity:</span></h2>
<ul>
<li><span style="color: #0b5394;">Eat approximately three hours before your class, rehearsal or performance</span></li>
<li><span style="color: #0b5394;">Individual preferences may vary as we all digest food at different rates</span></li>
<li><span style="color: #0b5394;">Eating too close to physical workout may cause stomach problems such as nausea or stomach cramps</span></li>
<li><span style="color: #0b5394;">When preparing for a performance, it is not a good idea to introduce new foods and beverages into your diet</span></li>
</ul>
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<span style="color: #0b5394; font-size: small;">After activity:</span></h2>
<ul>
<li><span style="color: #0b5394;">Refuelling immediately after exercise is essential, eat complex carbohydrate rich foods to replenish and maximise your glycogen stores</span></li>
<li><span style="color: #0b5394;">Attempt to eat within an hour after a hard workout, to facilitate recovery e.g. a banana or smoothie</span></li>
<li><span style="color: #0b5394;">This is especially important if you're doing more than one class, rehearsal or performance a day</span></li>
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<div class="disclaim">
<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>
Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com6tag:blogger.com,1999:blog-3734369441521643501.post-57145487996363944562011-05-02T13:45:00.000-07:002014-03-03T01:25:23.037-08:00How to Stay Hydrated - Avoiding Dehydration<div class="separator" style="clear: both; text-align: center;">
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The human body is made up of approximately 70% water. We loose water by sweating and breathing during physical exertion. Water is an important part of our body it is important that we replace water that we lose from our daily activites by increasing our fluid intake.<br />
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It's important to keep well hydrated throughout your day and is essential when engaging in any type of physical activity such as running or dancing. The duration of your exercise sessions, heat, humidity and sweat produced are all major factors to consider when keeping your body in proper fluid balance.<br />
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Dehydration impairs your physical performance as you only need to loose 2% of your body weight as fluid for your performance to become noticeably impaired.<br />
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<strong><span style="color: blue;">Hydration Tips:</span></strong></div>
<ul>
<li>Start hydrating early. Drink a glass of water when you first get up in the morning</li>
<li>Take a water bottle with you and sip all day long to maintain body temperature</li>
<li>Drink before you get thirsty. Thirst is a sign that your body is already dehydrated</li>
<li>Try sipping at least half a pint of water 30 minutes before physical activity</li>
<li>Replenish lost fluids by sipping water every 15 minutes during physical activity</li>
<li>Continue to drink water even if you think you have quenched your thirst</li>
<li>Only drink fruit juices after a hard workout, it can help with re-hydration and replenish glycogen</li>
<li>Don't forget to drink water when engaged in physical activity in cold weather. You still lose fluid it's just not as noticeable</li>
</ul>
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<strong><span style="color: blue;">Sweating</span></strong><br />
Sweating occurs when your body temperature rises 0.5 degrees above normal you will loose water, in the form of sweat. It evaporates from the skin taking the heat with it. Without sweating, your body would overheat and would eventually collapse from heat exhaustion.<br />
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<strong><span style="color: blue;">Fluid Replacement</span></strong><br />
Replace the water lost through sweating during physical activity but be aware individuals loose water at different rates so some may need to drink more than others.<br />
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<span style="color: blue;"><strong>However here are general guidelines for hydration during physical activity:</strong></span></div>
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<li>Drink 500ml (2 - 3 glasses) of water 30 minutes to one hour before your physical activity</li>
<li>Drink 200ml (1 - 2 glasses) of water every 20 minutes during your physical activity</li>
<li>Drink at least 500ml (2 - 3 glasses) after your physical activity</li>
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<span style="color: blue;"><strong>Signs of Dehydration</strong></span><br />
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</strong></span>Checking the colour of your urine is a good indicator as to your level of hydration:<br />
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<span style="color: blue;"><strong>What about Sports Drinks?</strong></span><br />
Water is recommended as it is easily absorbed. Sports drinks that have selected levels of carbohydrates and electrolytes are created to maintain fluid levels and prevent fatigue. This can enhance performance by fuelling the muscles during exercise. Research has shown that a solution containing electrolytes and carbohydrates may help to retain fluids consumed after prolonged intense exercise.<br />
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<span style="color: blue;"><strong>CAUTION:</strong></span> Be careful not to confuse sports and energy drinks, sport drinks do not contain caffeine but do contain water, carbohydrates and electrolytes (generally sodium and potassium) to provide energy and aid hydration. However, energy or performance drinks have a variety of supplements and often stimulants that dehydrate you. Always read the label and evaluate the safety like you would any other supplement. If there is more than 10% of sugar it is an energy drink not a sports drink.<br />
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<span style="color: blue;"><strong>How to Stay Hydrated - Things to Avoid!</strong></span><br />
<em><span style="color: blue;">Avoid Too Much Caffeine</span></em><br />
Consuming too much caffeine and high sugar energy drinks is not the best idea during physical activity because they actually slow down the rate of fluid absorption.<br />
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<em><span style="color: blue;">Caffeine is found in:</span></em></div>
<ul>
<li>Coffee</li>
<li>Tea</li>
<li>Energy drinks</li>
<li>Colas</li>
<li>Fizzy drinks</li>
</ul>
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<strong><span style="color: blue;">Avoid Alcohol</span></strong><br />
Alcohol acts as a diuretic and will increase water loss. Drinking too much alcohol, especially on a regular basis, can increase the risk of health problems. It is a poor fuel source and has a very slow rate of metabolism. If you drink alcohol before physical activity your judgement will be progressively impaired, physical performance will be badly affected as there is a loss of co-ordination. Do not drink alcohol after physical activity as it doesn't replace fluid loss and can prevent the refuelling of your glycogen stores. Be aware a hangover reduces your endurance ability the next day.<br />
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<span style="color: blue;"><strong>WARNING:</strong></span> Avoid drinking alcohol for 24 hours after muscle or soft tissue injury. Drinking large amounts of alcohol may increase swelling after injury and hinder the repair process.<br />
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<span style="color: blue;"><strong>Hot Weather</strong></span><br />
Exercising during hot weather will result in extra fluid loss leading to dehydration. Try to avoid dehydration, heat stress and poor performance by adequate fluid replacement during your summer physical activities. Remember only a small degree of dehydration will cause a decrease in performance, which arises in the late stages of your physical activity when performance is most important. Dehydration contributes to fatigue and thirst is a poor indicator as it is a late signal of severe fluid loss so it is important to replace fluids throughout physical activity.<br />
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<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer.co.uk and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com4tag:blogger.com,1999:blog-3734369441521643501.post-28443254003629161322011-05-02T06:14:00.000-07:002014-03-03T01:21:02.106-08:00Skills in Dance<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
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<span style="color: blue;"><strong>What is a dance skill?</strong></span><br />
Simply a skill is the ability to repeatedly perform a technique with the desired result. As we practice dance movements we learn by making mistakes we begin to select and perform the right techniques at the right time repeatedly with accuracy.<br />
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<strong><span style="color: blue;">What is technique? </span></strong>Technique is the key movements of any dance practice, a pirouette in ballet or a windmill in break dance are examples of technique. As we develop our dance skills we combine a number of techniques into a sequence of movements or dance.<br />
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<span style="color: blue;"><strong>Skill types</strong></span><br />
Performing the skill with maximum efficiency prevents the waste of extra energy in unnecessary movement. Dance requires considerable mental activity as dance consists of sequences of complex movements and we need to learn these techniques.<br />
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<strong><span style="color: blue;">Types of skill:</span></strong><br />
<em><span style="color: blue;">Simple Skills</span></em><br />
Motor skills for example, walking, running and jumping all require considerable co-ordination<br />
<em><span style="color: blue;">Complex Skills</span></em><br />
Intricate body movements or complicated motor skills with extra control<br />
<span style="color: blue;"><em>Learning New Skills</em></span><br />
It is essential to break it down into its basic phases when learning a new skill. Improving each phase will then improve the whole skill.<br />
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<span style="color: blue;"><em>Cognitive Phase</em></span><br />
1st stage of learning a skill, you''re shown how to perform the skill, attempt it learn from trial and error. This can be enhanced by <a href="http://laurastanyer.blogspot.com/2011/07/relaxation-for-dancers.html">relaxation skills</a>.<br />
<span style="color: blue;"><em>Associative Phase</em></span><br />
Learning by repetition and practising the skill; refining the skill which takes time and conscious practice. This can be enhanced by using <a href="http://laurastanyer.blogspot.com/2011/07/visualisation-for-dancers.html">visualisation</a><br />
<em><span style="color: blue;">Autonomous Phase</span></em><br />
Skills are performed automatically; the dancer can focus their attention on performance.<br />
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<strong><span style="color: blue;">Processing Information</span></strong><br />
In the early stages of motor learning (cognitive phase) the movements often feel uncomfortable and clumsy. It is important to understand how we learn new skills. The brain takes on information and uses it as part of a system, the information processing system:<br />
<em><span style="color: blue;">Input</span></em><br />
The information that comes in through our reflexes and senses<br />
<em><span style="color: blue;">Output</span></em><br />
The brain then makes a decision about how to react to that input then tells the body how to respondThe brain creates new neural pathways so movement becomes smooth and refined. The practice of skills through constant, exact repetitions (associative phase) is often clumsy at first as the brain strengthens the neural pathways the movement becomes refined. Then pre-programmed automatic multi-muscular patterns are developed (autonomous phase). This allows dancers to perform complex movements without conscious thought.<br />
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<span style="color: blue;"><strong>Visualization</strong></span><br />
Visualization allows the skills to be practised mentally to avoid the risk of overuse injuries enhancing new neural pathways without overworking the body. See the <a href="http://laurastanyer.blogspot.com/2011/07/visualisation-for-dancers.html">visualization article</a>.<br />
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<strong><span style="color: blue;">Feedback</span></strong><br />
We receive feedback from ourselves, dance tutor or from the results of our actions. This information feeds back into our brain and it makes another decision on how to respond.<br />
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<strong><span style="color: blue;">Types of feedback are:</span></strong><br />
<em><span style="color: blue;">Internal feedback</span></em>This is received from propriceptors in the muscles and joints which send information to the brain, how the movements feel. This body awareness is crucial to a dancer<br />
<em><span style="color: blue;">External feedback</span></em><br />
The information received from the outside, sound, vision e.g. seeing a video of your performance or verbal feedback from a choreographer, audience member or dance tutor<br />
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<span style="color: blue;"><strong>Guidance</strong></span><br />
The dance tutor can give the right kind of support if they understand which phase of learning you are in. As a dancer breaks down the skills to practice and perfect, improvements of each skill will lead to improvement in learning new movement sequences.<br />
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<strong><span style="color: blue;">Positive guidance is essential, and can be gained in many ways:</span></strong><br />
<em><span style="color: blue;">Visual Guidance</span></em><br />
This can be given through the use of video. If a dancer can see what they are doing wrong adjustments can be made more easily. Note: with mirrors a dancer can perceive themselves to be performing correctly<br />
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<em><span style="color: blue;">Verbal Guidance</span></em><br />
From an experienced instructor is indispensable. They will discuss, demonstrate important details of the skills<br />
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<em><span style="color: blue;">Manual Guidance</span></em><br />
With the use of touch an tutor will correct the alignment of the dancer, giving them an idea of what the body should feel like<br />
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Encourage dancers to evaluate their own performance to enhance self awareness. Being aware of how the movement feels when performed accurately can enhance performance and self confidence. <br />
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<span style="color: blue;"><em>Peer guidance</em></span> <br />
Can be considered as dancers can support and encourage each other within the learning process.<br />
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<strong><span style="color: blue;">Managing mistakes</span></strong><br />
If mistakes are observed by the dancer through observation for example a video recording it is important to assess and establish the reasons for the mistakes.<br />
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<strong><span style="color: blue;">Reasons mistake may occur:</span></strong><br />
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<li><span style="color: black;">Inadequate physical abilities</span></li>
<li><span style="color: black;">Inability to understand the movement or quality of movement</span></li>
<li><span style="color: black;">Inappropriate use of power, e.g. throwing weight too fast off point of balance in pirouette uncoordinated movement or sequence of skills</span></li>
<li><span style="color: black;">Lack of concentration or fatigued</span></li>
<li><span style="color: black;">Inappropriate clothing or foot wear</span></li>
<li><span style="color: black;">Environment e.g. hard floor</span></li>
</ul>
With the dance tutor or choreographer the reasons for mistakes can be established and the various factors such as costume can be resolved or specific guidance can be given.<br />
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<span style="color: blue;"><strong>Information Overload</strong></span><br />
Some input from our senses is discarded or set aside by the brain. Focusing on everything the senses and reflexes send to the brain would make decisions too difficult, resulting in information overload. Information is filtered out by the brain it sends only useful information through for processing.<br />
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If you are overworked in dance training or rehearsal without adequate rest and recovery periods you can feel disorientated as if there are too many messages being sent from the brain to the body and they feel like they can’t get through. If you do feel disorientated or fatigued you are receiving signals to stop rest and recover. Ideally rest and recovery periods are programmed into your training or rehearsal schedule.<br />
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<span style="color: blue;"><strong>Information and Memory</strong></span><br />
Memory allows the brain has to draw on to help inform the decision-making process. The process of interpreting the input and checking against the memory is called perception. These extra aspects are added to the information processing system.<br />
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<strong><span style="color: blue;">Short Term Memory</span></strong><br />
Information is stored for a short period of time, if the information isn’t needed it vanishes important information will be passed on to your long term memory<br />
<strong><span style="color: blue;">Long Term Memory</span></strong><br />
Has an enormous capacity to store information, in dance it will hold each skill, technique sequence, choreography and past performance.<br />
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Understanding how skills are learnt, processed and retained you can create a higher level of self awareness and enhance your true potential in dance.<br />
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<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer.co.uk and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com0tag:blogger.com,1999:blog-3734369441521643501.post-29082297860273946242011-05-02T02:12:00.000-07:002014-03-03T01:18:58.347-08:00The Importance of Warm Up and Cool Down in Dance Practice<div class="separator" style="clear: both; text-align: center;">
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It is essential to understand the importance of warm up and cool down to prevent injury and fatigue. It is important to be aware we are all unique and each of us responds to physical dance practice differently however fundamental training principles apply to everyone. It is essential that time is given to warm up and cool down as they will improve your physical ability and accelerate the recovery process after dance practice.<br />
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During dance practice or any physical activity performance your body has to work hard to adapt to higher levels of stress. It is important to warm up your body in preparation for the increased energy demands. Also we focus the mind by using <a href="http://laurastanyer.blogspot.com/2011/07/visualisation-for-dancers.html">visualizations</a>. <br />
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<strong><span style="color: blue;">Why is it important to warm up for dance practice?</span></strong><br />
Warm up is very important it prepares the body for physical exertion, participating in fifteen minutes continuous movement that builds with intensity so you engage your cardiovascular system.<br />
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<strong><span style="color: blue;">Dance warm up aims to:</span></strong><br />
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<li>Raise internal body temperature by 1 - 2 degrees</li>
<li>Increase heart rate and blood flow to the muscles</li>
<li>Mobilise joints to increase the synovial fluid</li>
<li>Raise speed of transmission of nerve impulses</li>
<li>Prepare mentally and physically for dance</li>
</ul>
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<span style="color: blue;"><strong>What is included in a dance warm up?</strong></span><br />
In power dance practice the first part of our warm up engages in continuous rhythmical activity that raises the body temperature and increases blood supply to the working muscles and is dance based activity that is very simple and rhythmical until your body is warm.<br />
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<em><span style="color: blue;">Step 1 of a dance warm-up:</span></em><br />
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<li>Simple rhythmical movements for 10 minutes</li>
<li>This raises internal body temperature 1 - 2 degrees</li>
<li>Increase heart rate and the blood flow to the muscles</li>
</ul>
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We engage in mobilisations of the joints, small mobilisations gradually increase the range of motion; an example of this is shoulders rolls that build up to arm circles. We mobilise all the major joints that we are going to be using.<br />
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<em><span style="color: blue;">Step 2 of a dance warm-up:</span></em><br />
<ul>
<li>Mobilisations of the joints</li>
<li>Gradually increase the range of motion</li>
<li>Increase the synovial fluid in the joints</li>
</ul>
Next we stretch using static stretches stretching the major muscle groups, hold each position for 10 seconds slowly breathe never feel pain and never bounce. Ideally we perform the stretch with each muscle group two or three times make sure we perform the stretch on both sides and the agonist and antagonist of each muscle group. These stretches are specifically designed for warm-up they are not there to increase your range of motion they are just there to prepare your body for the next section of your class, rehearsal or for performance.<br />
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<em><span style="color: blue;">Step 3 of a dance warm-up:</span></em><br />
Gentle static stretches of major muscle groups<br />
Hold the position for 10 minutes breathe naturally<br />
<span style="color: red;">Never bounce or feel any pain</span><br />
Another part of a dance warm-up is practicing specific skills ready for the dance practice ahead we practice movement that will be a part of our dance practice.<br />
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<span style="color: blue;"><strong>What are the benefits of a dance warm-up?</strong></span><br />
The benefits for an effective power dance warm up; the body will be prepared for strength, speed and neuromuscular coordination, complex moves. Oxygen reaches your muscles more efficiently this enhances muscle contraction. It can prevent muscle soreness after your dance practice or physical activity. Warm up is designed to prevent the risk of injury and also prepares the mind and body to concentrate on the task ahead.<br />
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<em><span style="color: blue;">Benefits of an effective dance warm-up:</span></em></div>
<ul>
<li>Prepares body for complex movements</li>
<li>Aids muscle contraction and relaxation</li>
<li>Can reduce muscle soreness</li>
<li>Prepares mind and body for dance</li>
<li>May minimise the risk of injury</li>
</ul>
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In addition to the physiological effects, the warm up has the effect of preparing you psychologically by encouraging you to focus on the dance or physical activity to follow.<br />
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<strong><span style="color: blue;">Why is it important to cool down after dance practice?</span></strong><br />
It is equally important to cool down after each practice. The body must make a number of adaptations during the recovery period before it returns to normal, and this does not happen immediately.<br />
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During vigorous physical activity the body''s systems are put through extreme stresses. This leads to an increase in body temperature, heart rate and blood pressure. Your heart has been pumping blood around the body the muscles have been pumping the blood back to the heart if you suddenly stop the blood pools in the muscles this starves your heart and brain of blood supply and that is why you may feel lightheaded or dizzy.<br />
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The body also releases hormones such as adrenaline and endorphins into the circulatory system. If a dancer just stops after an intensive class, the high levels of adrenaline and endorphins can cause a feeling of restlessness and even a sleepless night.<br />
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Additionally, there is a build up of excess fluid and waste products in the muscles; this causes stiffness or soreness. These can be prevented by continuing to work the major muscle groups in a gentle, rhythmic fashion, gradually slowing down, bringing down your breathing rate and your heart rate back to a normal state, reversing the warm up process.<br />
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Due to the increase in tissue temperature straight after dance practice is an ideal time to stretch and improve or maintain joint range of movement and flexibility. Remobilise the major joint you have used and repeat your static passive stretches which you can hold for about 15 seconds each muscle group. Hopefully this will reduce the rick of injury and prevent muscle soreness. Ideally perform a cool-down straight after your activity before you have a shower, make sure you rehydrate drink water and put on layers of clothing on to keep warm. In power dance practice the cool down is choreographed as a part of the practice including massage and relaxation.<br />
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<em><span style="color: blue;">Cool down for dance practice includes:</span></em><br />
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<li>Gradually reducing the intensity of activity for 10 minutes</li>
<li>Remobilise joints help to flush out waste products (Lactic Acid)</li>
<li>Perform static stretches of major muscle groups hold for 15 seconds normally performed on the floor (never bounce or feel pain)</li>
</ul>
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<strong><span style="color: blue;">Benefits of cool down in dance practice:</span></strong></div>
<ul>
<li>It decreases body temperature and remove waste products from the working muscles aids your recovery</li>
<li>It prevents symptoms such as light-headedness and dizziness caused by the pooling of venous blood at the extremities</li>
<li>It prevents muscle soreness and Delayed Onset of Muscle Soreness (DOMS)</li>
<li>It promotes relaxation</li>
</ul>
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We participate in a cool down as a part of our dance practice, it is important to always make sure you rehydrate after physical exertion and wear warm dry clothing so you are encouraged to bring water and extra layers of clothing. We also engage in <a href="http://laurastanyer.blogspot.com/2011/07/importance-of-massage-for-dancers.html">massage</a> to enhance recovery. <br />
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<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer accepts no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com3tag:blogger.com,1999:blog-3734369441521643501.post-61894796315597237122011-05-02T01:55:00.000-07:002014-03-03T01:11:25.989-08:00Fitness, Health & Well Being<div class="separator" style="clear: both; text-align: center;">
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With the hectic pace of our 21st century lifestyle it can be easy to overlook the importance of our general health, fitness and wellbeing. Being physically active is a good way to maintain general fitness. Activities and exercise such as long walks, jogging, sports and dance can all increase fitness levels as well as helping to relieve the effects of stress. It is also important to maintain a sense of wellbeing, the capacity to live a resourceful and fulfilling life and having the resilience to deal with life challenges. Go to our shop page to download visualizations and massage videos to enhance well being now.<br />
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<span style="color: blue; font-size: large;"><strong>Aspects of Health and Well Being</strong></span><br />
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<span style="color: blue;"><strong>Physical Health</strong></span><br />
Physical health is the ability to meet the physical demands of everyday life and the varied physical demands of our chosen physical activity without reducing us to a fatigued state. The body systems function efficiently with no illness or injury. We are able to meet various demands of our physical activities effectively and efficiently without excess stress or strain on our physical, mental, emotional or spiritual well-being.<br />
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<span style="color: blue;"><strong>Mental Health</strong></span><br />
Good mental health is the ability to cope with the mental and emotional pressures of artistic, work, social, and family life. You may be able to adapt mentally to the changing environment of work, training, social, spiritual, family and leisure. You can also have and maintain a positive outlook on life. Mental health problems can describe temporary reactions to a painful event, stress, lack of sleep, physical illness or trauma either physical, mental or emotional.<br />
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<strong><span style="color: blue;">Spiritual Health</span></strong><br />
Spiritual health is in essence to be able to look beyond the physical body, seeing how the mind, body and soul are interconnected. Spirituality and health are closely connected, when one part is stimulated, it affects the other parts as well as yourself as a whole. Health in a spiritual perspective is concerned with the physical, emotional, mental and spiritual aspects of our being. This holistic approach looks at the whole being to understand and to create balance and harmony.<br />
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<strong><span style="color: blue;">Social Health</span></strong><br />
You may be able to make friends and socialise with ease. A sign of good social health is the ability to receive help from others, make a contribution to the community and be valued by it. You may be able to develop positive relationships with a wide variety of people from different cultures and social environments.<br />
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<span style="color: blue; font-size: large;"><strong>Element of Fitness</strong></span><br />
There are various elements of fitness and are divided into:<br />
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<strong><span style="color: blue;">Health Related Fitness</span></strong><br />
Health related fitness is keeping the body fit for general health and incorporates the following components:<br />
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<strong><span style="color: blue;">Cardiovascular Fitness</span></strong><br />
The ability of the heart and blood vessels to supply sufficient oxygen levels to the body. This is required for sustained prolonged periods of time. For example the working muscles while dancing in an evening performance. This also involves the lungs and respiratory system. The heart, lungs and blood vessels need to work efficiently to achieve a good aerobic capacity.<br />
Of all the element of fitness, cardiovascular fitness is the most important to develop as it enhances all the other components of conditioning. See the additional article on cardiovascular endurance.<br />
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<strong><span style="color: blue;">Muscular Endurance</span></strong><br />
Muscular endurance is the ability of the muscle or group of muscles to work for long periods of time without muscle fatigue. We need this to be able to work, rest and play in our modern day lifestlyes.<br />
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<strong><span style="color: blue;">Strength</span></strong><br />
Strength is normally measured by the amount force the muscles can generate against a resistance. Holding or restraining an object or person, for example holding your own body weight in a press up. See the additional article on <a href="http://laurastanyer.blogspot.com/2011/06/strength-training-for-dancers-it-is.html">muscular strength</a>.<br />
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<strong><span style="color: blue;">Flexibility</span></strong><br />
Flexibility is the ability to achieve the range of motion within a joint that our soft tissues and joint structure will allow. Flexibility is an important part of fitness that you need to maintain, you lose flexibility as you grow older. Always remember to warm up. See the additional article for more on <a href="http://laurastanyer.blogspot.com/2011/07/flexibility-dance-training.html">flexibility</a>.<br />
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<strong><span style="color: blue;">Skill Related Fitness</span></strong><br />
Each physical activity requires specific skills although these elements are required in everyday life they are essential for us to reach optimum performance. The term skill is referred to the ability to perform a technique in the correct way.<br />
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<strong><span style="color: blue;">The components of skill related fitness are:</span></strong><br />
<em><span style="color: blue;">Co-ordination</span></em><br />
Co-ordination is the ability to use different senses and body parts together. We often need limb and body co-ordination or hand-eye co-ordination is needed in various activities.<br />
<em><span style="color: blue;">Balance</span></em><br />
Balance is the ability to control the body''s position while standing still or moving. We all have to balance when we are standing, sitting or walking. When you move from your centre of gravity (centre of mass), you keep yourself upright as you shift your body weight to prevent falling over.<br />
<em><span style="color: blue;">Agility</span></em><br />
Agility is the ability to change the direction of the body quickly. Many physical activities require good agility to perform a series of sudden movements in opposite directions sucah as, tennis, football or dance.<br />
<em><span style="color: blue;">Speed</span></em><br />
Speed is the ability to perform a movement or cover a distance in a short period of time sucah as sprinting and dance like break dancing.<br />
<em><span style="color: blue;">Power</span></em><br />
Power is the ability to exert maximum muscular strength instantly in an explosive burst of movements. For example a dancer needs power in his/her legs to lift their body for explosive jumping.<br />
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<em><span style="color: blue;">Timing</span></em><br />
The ability to perform a skill at the exact time it is needed. In dance the correct timing might be in time with the music or the correct timing needed in unison or partner work. Reaction time is the time it takes to respond to a stimulus. The stimulus could be another dancer running ready to be caught, or reaction to a sound or visual cue.<br />
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<span style="color: blue;"><strong><span style="font-size: large;">Other Aspects of Fitness</span></strong></span><br />
<strong><span style="color: blue;">Body Build</span></strong><br />
<em>Body build will be a factor in your ability to engage in various physical activities.</em><br />
<em>The body build comprises of:</em><br />
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<em><span style="color: blue;">Body Alignment</span></em><br />
Body alignment refers to the correct balanced alignment of the postural muscles that maintain an upright posture. Good neutral alignment refers to the relative alignment of the body parts stacking one upon the other supported by the muscles that allows the joints to be free of excessive stress or strain. See <a href="http://laurastanyer.blogspot.com/2011/07/good-posture-postural-alignment-for.html">Postural Alignment</a> article for further information.<br />
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<em><span style="color: blue;">Body Size</span></em><br />
Body size refers to a person's height and weight. The ideal size is very subjective and depends on the activity you are engaged in. There are standard ideal weight charts based on an individual's height. These tables do not always help us because they do not allow for body composition. Being over the standard weight is not a problem provided it is extra muscle and not fat.<br />
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<em><span style="color: blue;">Body Composition</span></em><br />
Body composition refers to the relative percentage of muscle, fat, bone and other body tissues of which the body is composed. Often body composition looks at a person's body fat percentage as it is important for your health to maintain a good body fat percentage.<br />
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<em><span style="color: blue;">Underweight</span></em><br />
It can be difficult to reach a good level of fitness if your body is underweight, you will be unable to store enough energy to keep you going. Being underweight can also mean that the body does not build muscle tone, and can cause joint injuries as fat pads cushion the joints.<br />
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<em><span style="color: blue;">Overweight</span></em><br />
In general the higher the percentage of body fat the poorer the performance as it can be difficult to reach a good level of fitness if you are carrying extra weight.<br />
We all differ in shape and size, however the average acceptable body fat percentages are:<br />
Male: 15% Female: 25% - Women naturally have more body fat than men to help their bodies during pregnancy.<br />
Keeping body fat under control can be very difficult for a lot of people. The way to stay an appropriate weight is to keep a balance between energy we intake from food and the energy we burn through physical activity.<br />
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<em><span style="color: blue;">Body Type</span></em><br />
There are 3 extremes of body types:<br />
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<strong><span style="color: blue;">Endomorph</span></strong> <br />
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A pear shaped body<br />
A rounded head<br />
Wide hips and shoulders<br />
Rounded shape<br />
Less developed muscles<br />
Higher % of body fat on the body<br />
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<strong><span style="color: blue;">Ectomorph </span></strong><br />
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Athletic looking body<br />
Harder, muscular appearance<br />
Rectangular or hourglass shape<br />
Wide broad shoulders<br />
Muscular arms and legs<br />
A minimum amount of fat<br />
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<strong><span style="color: blue;">Mesomorph </span></strong><br />
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Thinner, fragile frame<br />
Narrow shoulders and hips<br />
A narrow chest and abdomen<br />
Thin arms and legs<br />
Delicate or lightly muscled frame<br />
Little body fat<br />
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All of us are made up of the three extreme body types so we are all a mix of Endomorph, Ectomorph and Mesomorph. It is important to remember we are all unique and there is no ideal but a mixture or all aspects of fitness, skill and mental, emotional and spiritual fitness and well-being.<br />
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<em><span style="color: blue;">Positive Mental Attitude</span></em><br />
Another aspect of health-related fitness and skill-related fitness is positive attitude. A good mental attitude will help the body achieve high levels of fitness. If a person has decided that they are not skilful enough or not flexible enough or not strong enough or not fit enough, then they are going to have a difficult time working past these ingrained attitudes to achieve even basic fitness for health. <br />
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<strong>Being Your Best Visualisation</strong><br />
<object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20551991"></param>
<param name="allowscriptaccess" value="always"></param>
<embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20551991" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/laura-stanyer/being-your-best-visualization">Being Your Best Visualization</a> by <a href="http://soundcloud.com/laura-stanyer">Laura Stanyer</a> <br />
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<span style="color: blue;"><em>Be Fit for Activity</em></span><br />
Ensure that you are fit enough to engage in physical activity. You should have a good level of health related fitness and your skill related fitness should be directly related and specific to the activity you participate in. Being fit for skiing is entirely different to the fitness required for dance so make sure you are aware of the skills and fitness required for your chosen activity.<br />
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<span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura stanyer accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com10tag:blogger.com,1999:blog-3734369441521643501.post-38416527682566604682011-05-02T01:07:00.000-07:002011-08-07T12:06:18.637-07:0012 Fundamentals of Laura's Holistic Dance Practice<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgja40D8UUlOEtJ0MXzwEHFfWrKM8wehNGlPZwXyQP0-M79nr6OqyBHy0UE5xDRMSMhvBGcWDC8MNYSFlh-iLHxJ8WzywY6VEhNCc5vGQsbkPk_KB8NV82naNSIuVQzVHWr8tpnFvzA4GA/s1600/beach3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgja40D8UUlOEtJ0MXzwEHFfWrKM8wehNGlPZwXyQP0-M79nr6OqyBHy0UE5xDRMSMhvBGcWDC8MNYSFlh-iLHxJ8WzywY6VEhNCc5vGQsbkPk_KB8NV82naNSIuVQzVHWr8tpnFvzA4GA/s320/beach3.jpg" width="213" /></a></div><br />
<span style="color: blue;"><span style="color: purple;">P</span>ROGRESS SLOWLY</span><br />
Progression allows your body systems to adapt to the physical demands of any dance practice. It simply means increasing the work load over a period of time. Start out with a 1 hour dance practice 3 times a week; then progress slowly as the body adapts to the physical demands. Progression feels very natural as the exercises feel easier over time; increase the intensity, duration or frequency.<br />
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<span style="color: blue;"><span class="\"><span style="color: purple;">O</span></span>VERLOAD PRINCIPLE</span><br />
Overload just means doing a little more work over time, as you become fitter and stronger. Dance for two hours every three days is fine to maintain a level of dance skill. Increase training, duration or intensity as you progress.<br />
<h2></h2>Slowly and progressively adjust your training using the <span class="\">FITT</span> factors:<br />
<ul><li><strong><span style="color: blue;"><span class="\">F</span>requency</span></strong> - How often you do the exercise, be it an individual set or the complete session</li>
<li><span style="color: blue;"><strong><span class="\">I</span>ntensity</strong> </span>- The difficulty of the exercise: it could be the speed you move or level of class</li>
<li><span style="color: blue;"><strong><span class="\">T</span>ime</strong> </span>- The duration of exercise: for fitness, at least 20 minutes a day/ skill work, 3/ 5 sessions per week</li>
<li><strong><span style="color: blue;"><span class="\">T</span>ype</span></strong> - What kind of exercise: vary what you do to keep it interesting, and to work all the different muscles</li>
</ul><h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">W</span></span>ith Variety Comes Motivation</span></span></h2>Variation allows you to avoid staleness. If training becomes monotonous it can lead to poor performance or even injury as it can impair concentration. In dance practice it is important to vary routines to maintain motivation levels.<br />
<h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">E</span></span>ngage In Overall Wellbeing</span></span></h2>In dance practice it is important to develop a balance between physical fitness, strength, flexibility, rhythm and dance skills. I focus on self expression and well being through visualization, massage and relaxation. Be aware of the demands of the technique and consider what muscles and types of fitness are emphasised in the style. All dance training should include a mix of <a href="http://laurastanyer.blogspot.com/2011/07/importance-of-cardiovascular-endurance.html">cardiovascular (CV),</a> <a href="http://laurastanyer.blogspot.com/2011/06/strength-training-for-dancers-it-is.html">strength</a> and <a href="http://laurastanyer.blogspot.com/2011/07/flexibility-dance-training.html">flexibility</a> training. <br />
<h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">R</span></span>eplenish Energy Drink Water</span></span></h2>Water is vital to the human body and plays an important role in regulating the body\'s temperature especially during physical activity. Water is lost through sweating so it is important lost fluids are replaced. See the article on <a href="http://laurastanyer.blogspot.com/2011/05/how-to-stay-hydrated-avoiding.html">how to stay hydrated</a> for more information.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihqqiDiPcqADc9ttpdNZDwN-i3DvakJw7O6ZEizXio2KNDN8E40cIilL4hm3AISw88HEcs7CWuJmBraQDScY7TRMRjm1p4GF-4GzukvZKlZ0hZKJ1yyd7VRI4aQnfe6I06xzMPvHmlNWE/s1600/840618_zephyr_hills.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihqqiDiPcqADc9ttpdNZDwN-i3DvakJw7O6ZEizXio2KNDN8E40cIilL4hm3AISw88HEcs7CWuJmBraQDScY7TRMRjm1p4GF-4GzukvZKlZ0hZKJ1yyd7VRI4aQnfe6I06xzMPvHmlNWE/s1600/840618_zephyr_hills.jpg" /></a></div><h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">T</span></span>rain To Sustain</span></span></h2>To maintain peak fitness levels when your not able to make it to regular dance practice make sure you engage in a physical activity once a week. This maintains you current fitness level. The body loses muscle tone more rapidly than it is gained, if you don’t use it, you loose it!<br />
A general ratio is 3:1<br />
<ul><li>Missing one week's physical activity requires three weeks to recover the same level of skill and fitness</li>
<li>If you are unable to train for a length of time, begin with regaining your cardiovascular level. This will help your body fuel the muscles where you need to rebuild strength</li>
</ul><h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">O</span></span>ver Train Can Strain</span></span></h2>Over training can lead to overuse injury or fatigue, balance exercise and rest. Training hard 7 days a week will have diminishing results. Avoid over working and stop doing any activity that causes you discomfort or pain. Remember pain is your body's warning system! This is the reason why power dance practice includes warm up, cool down, massage, relaxation and visualization techniques.<br />
<h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">D</span></span>evelop Your Lung Capacity</span></span></h2>Deep breathing affects our physical and mental well-being and can increase our vital lung capacity which can improve energy levels and enhance our performance. See the additional <a href="http://laurastanyer.blogspot.com/2011/07/power-of-breathing.html">article on breathing</a>.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1uMqgm81ch_1Xca-CHxfYfpyy0V593LECB-Km9nsPh66qzWKV00kpzpRMhH9cfcGu1DM1IRFeSO-8AloheeKXpqcBNp9FdS9DUvTKEanPSnBWxus9s3YE1LeD-DhviAYTR75WzWukd0Q/s1600/MP900407303.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1uMqgm81ch_1Xca-CHxfYfpyy0V593LECB-Km9nsPh66qzWKV00kpzpRMhH9cfcGu1DM1IRFeSO-8AloheeKXpqcBNp9FdS9DUvTKEanPSnBWxus9s3YE1LeD-DhviAYTR75WzWukd0Q/s320/MP900407303.JPG" width="320" /></a></div><h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">A</span></span>llow Time to Rest</span></span></h2>Give time for rest, recovery and relaxation. Allow the body to adapt to the physical stresses of training. It is best to exercise every other day or 3/4 times a week, interspersing days of rest and days of training. See the additional <a href="http://laurastanyer.blogspot.com/2011/07/relaxation-for-dancers.html">article on relaxation</a>.<br />
<h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">N</span></span>utrition Is Important</span></span></h2>Nearly every function performed by the body needs energy and we receive energy from the fuel we eat. Good nutrition, eating a wide varied diet can help us recover between our dance practice. It is important the body's energy reserves are adequately maintained. See the <a href="http://laurastanyer.blogspot.com/2011/06/10-tips-for-healthy-eating-for-dance.html">article on healthy eating </a>for more information.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPo3ahIIT-U03Jn4PRfDBBsmkpn0KM2aMc80y9owOyzEZa5lSjOBqsB2zLLU8l9uu91HyAxriD5xOuUs38rlmEX2i3Hz9zqW5lL07N2scLJacB5wvThhXFL4q1lVJ0G1MFQJhyphenhyphenw5Ie06w/s1600/MP900144615.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPo3ahIIT-U03Jn4PRfDBBsmkpn0KM2aMc80y9owOyzEZa5lSjOBqsB2zLLU8l9uu91HyAxriD5xOuUs38rlmEX2i3Hz9zqW5lL07N2scLJacB5wvThhXFL4q1lVJ0G1MFQJhyphenhyphenw5Ie06w/s320/MP900144615.JPG" width="320" /></a></div><h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">C</span></span>reatively Enjoy Learning</span></span></h2>It is important in dance to have fun and enjoy the learning process. Worrying blocks us, let go of your inhibitions, be open to learning and express yourself allowing you to reach your true potential. See <a href="http://laurastanyer.blogspot.com/2011/07/visualisation-for-dancers.html">visualisation article</a> to help with learning.<br />
<h2><span style="font-size: small;"><span style="color: blue;"><span class="\"><span style="color: purple;">E</span></span>very Individual is Unique</span></span></h2>We are all unique and each of us responds differently to dance practice and everyone has different needs. We vary in height, size, shape and preference. We may have similar goals but may not reach them by the same means. It is important to develop self-awareness, what is right for you and your body and your unique way to express yourslef and creativity.<br />
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</div><div class="\"><span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura stanyer accepts no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span></div>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com0tag:blogger.com,1999:blog-3734369441521643501.post-77705021074891915122011-05-01T01:15:00.000-07:002011-08-07T01:38:18.256-07:00Dance Injury Treatment and RecoveryWhen injury occurs the sooner the injury is assessed, managed and receives appropriate treatment the sooner you will recover and it's less likely the injury will become chronic. However, if you ignore the warning signs and symptoms the longer an injury can take to heal. It can be frustrating waiting for an injury to repair but some dancers return to training or performance too early and this can lead to more problems.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4-DBevh4RwCbXHNVzkBLJsOXbENm2jfFr3V-2ie04teJewjfKoqTudDmh2Z8756MqYMR8SLxpolOx3AbHrG5KLI41nFIqWI7qCWCxCxzb9ev2nEGa_-G6S8oz_1jTBliqXzJ62CzSqLw/s1600/MP900425237.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4-DBevh4RwCbXHNVzkBLJsOXbENm2jfFr3V-2ie04teJewjfKoqTudDmh2Z8756MqYMR8SLxpolOx3AbHrG5KLI41nFIqWI7qCWCxCxzb9ev2nEGa_-G6S8oz_1jTBliqXzJ62CzSqLw/s320/MP900425237.JPG" width="320" /></a></div><br />
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<div></div>With all injuries, it is vital that medical advice is sought so a positive diagnosis and treatment follows. The following information provides simple guidelines always seek medical advice.<br />
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<div></div><span style="color: blue;"><strong>Assessment and management of dance injuries</strong></span><br />
Immediate injury assessment - <span style="color: red;"><strong>STOP</strong></span><br />
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<div></div><strong><span style="color: red;">S</span></strong>top - Stop the class or activity<br />
<strong><span style="color: red;">T</span></strong>alk - Ask what happened, describe how it happened and what type of pain you are feeling <br />
<span style="color: red;"><strong>O</strong></span>bserve - Look at the injured body part, compare it to the adjacent body part for swelling, heat, redness or loss of function<br />
<span style="color: red;"><strong>P</strong></span>rotect - If possible immobilise the area to prevent further damage <br />
Immediate and early management - <span style="color: blue;"><strong>RICER</strong></span><br />
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<div></div><span style="color: blue;"><strong>R</strong></span>est - Reduce the metabolic demands of the injured area. Stop participating in the activity and lay or sit down<br />
<span style="color: blue;"><strong>I</strong></span>ce - Apply ice 10 minutes maximum, limits the damage, reduces temperature, limits the bleeding<br />
<span style="color: blue;"><strong>C</strong></span>ompress - Apply a compression (or tubigrip) bandage to the injury. This controls the amount of swelling<br />
<span style="color: blue;"><strong>E</strong></span>levate - Lift above heart level and support the injured area. It lowers the pressure and helps to limit the bleeding<br />
<span style="color: blue;"><strong>R</strong></span>efer - Seek medical advice as soon as possible to receive appropriate treatment, rest and rehabilitation<br />
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Continue RICER 48/72 hours after injury, applying an ice pack for up to 15 minutes every 2 hours for the next 48 to 72 hours, it relieves pain and prevents excessive swelling. Note: never apply ice directly to the skin.<br />
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<div></div><span style="color: red;"><strong>WARNING! DO NOT apply ice:</strong></span><br />
<ul><li>If you have circulation problems</li>
<li>Over open wounds</li>
<li>Directly onto skin (wrap a towel between the skin and the ice)</li>
<li>If you cannot feel sensation in the injured area</li>
<li>If it causes you pain</li>
<li>For the first 48 to 72 hours after injury - NO <span style="color: blue;"><strong>HARM</strong></span></li>
</ul><br />
<div></div>NO <span style="color: blue;"><strong>H</strong></span>eat - Heat increases swelling and blood flow to the injured area<br />
NO <span style="color: blue;"><strong>A</strong></span>lcohol - Alcohol increases swelling (do not or eat or drink during acute stage) <br />
NO <span style="color: blue;"><strong>R</strong></span>unning - Any exercise activity can cause more damage to the injured area<br />
NO <span style="color: blue;"><strong>M</strong></span>assage - Massage can cause more damage to the injured area<br />
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<strong>IMPORTANT</strong>: Always seek medical advice, after care advice and rehabilitation.<br />
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<div></div><span style="color: blue;"><strong>Injury Management</strong></span><br />
Understanding the correct management of dance injuries can help you minimise the risk of further damage and maximises the chances of a full recovery. Common injuries in dance are mainly soft tissue injuries.<br />
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<div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoTD2adhf9iBVblDOtqhgtGIkk1nksqTEIGCXX4jS1FHgN1iIfmliKZOlNgHqCPetOygqjGbEV9ueQ1_9lm2SHoj-rSfMy0e_E1OvLS13cJi3tnQl9t9WQm6DQ2arq1sbiHE3-wFPG8ZE/s1600/iStock_000011649967XSmallbreak.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoTD2adhf9iBVblDOtqhgtGIkk1nksqTEIGCXX4jS1FHgN1iIfmliKZOlNgHqCPetOygqjGbEV9ueQ1_9lm2SHoj-rSfMy0e_E1OvLS13cJi3tnQl9t9WQm6DQ2arq1sbiHE3-wFPG8ZE/s320/iStock_000011649967XSmallbreak.jpg" width="213" /></a></div><br />
</div><span style="color: blue;"><strong>Areas of dance injury:</strong></span><br />
<ul><li>Tendon - Joins muscle to bone</li>
<li>Ligament - Joins bone to bone at joints</li>
<li>Cartilage - Pads the bones in the joints</li>
</ul><br />
<strong><span style="color: blue;">Types of dance injury:</span></strong><br />
<span style="color: blue;"><em>Acute </em></span>- This occurs suddenly, often with severe pain, for example, a sprained ankle<br />
<span style="color: blue;"><em>Chronic </em></span>- This happens over time as a result of overuse, e.g. tendonitis and can continue for prolonged periods of time<br />
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<strong><span style="color: blue;">Common Soft Tissue Injuries in Dance:</span></strong><br />
<span style="color: blue;"><em>Injury Description</em></span> <br />
<em><span style="color: blue;">Strain</span></em> Over stretching of the muscle or tendons, which may result in a partial tearing or pull e.g. torn hamstring <br />
<em><span style="color: blue;">Overuse</span></em> When damage builds up gradually as minor overuse causes micro-trauma to occur over a continued period of time <br />
<em><span style="color: blue;">Sprain </span></em>The joint and ligaments are stretched beyond their normal range of motion e.g. sprained ankle. Sprains can vary in severity <br />
<em><span style="color: blue;">Tendonitis</span></em> Occurs when the tendon or its sheath becomes over-stressed or inflamed. Often in dance due to overuse <br />
<span style="color: blue;"><em>Bursitis </em></span>A bursa is a small sac which becomes inflamed within a joint caused by pressure or friction <br />
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<div></div><span style="color: blue;"><strong>What Is A Serious Injury?</strong></span><br />
For serious injuries prompt medical attention minimises damage and will help speed recovery.<br />
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<div></div><strong>CAUTION:</strong> This information is no substitute to a relevant first aid or professional medical advice.<br />
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<div></div><span style="color: blue;"><strong>Injury Symptoms What To Do Next</strong></span> <br />
<em><span style="color: blue;">Fracture</span></em> (broken leg) Pain, swelling and deformity Trained person splint area and seek medical help <br />
<em><span style="color: blue;">Sprain</span></em> (ankle sprain) Pain, swelling, reduced r.o.m. (range of motion) RICER (see above) seek medical help and physiotherapy. <br />
<em><span style="color: blue;">Strained Muscle</span></em> (hamstring pull) Pain, swelling, reduced r.o.m. RICER seek medical help and physiotherapy. <br />
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<div></div><span style="color: blue;"><strong>What Is A Minor Injury?</strong></span><br />
In dance minor injuries occur more often than serious injuries. However, they might have serious long term consequences if left untreated and therefore it's advised to seek medical treatment if problems persist.<br />
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<div></div><strong><span style="color: blue;">Injury Symptoms What To Do Next</span></strong> <br />
<em><span style="color: blue;">Overuse</span></em> (e.g. shins) Activity increases tenderness and pain <em><span style="color: blue;">RICER </span></em>decrease activity, see a physiotherapist <br />
<em><span style="color: blue;">Shin Pain</span></em> Painful, swollen shins. Worse with jumping <span style="color: blue;"><em>RICER</em></span> see your doctor or a physiotherapist <br />
<em><span style="color: blue;">Muscle Soreness</span></em> Pain during or after activity <em><span style="color: blue;">RICER </span></em>see your doctor or a physiotherapist <br />
<em><span style="color: blue;">Cramp</span></em> Muscle spasms Rest, drink fluid, stretch, adjust training, seek advice <br />
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<div></div><strong><span style="color: blue;">Advice After The First 72 Hours</span></strong><br />
<span style="color: blue;"><em>Self Massage</em></span><br />
<span style="color: red;"><strong>NEVER</strong></span> massage the injured area and do not massage at all during the initial acute stage (48 - 72 hours) of injury. Under the advice and guidance of a massage therapist, it can be useful to massage the surrounding muscles around the affected area to promote healing. CAUTION: this should not cause you sharp pain, if it does, <strong><span style="color: red;">STOP</span></strong>. Always seek professional medical advice.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCcRUyiLIS8Itb3RK5ZoMs-tAWOHiQ5J2u5r73AASWA_sjosMNyNTtd3oR0GV742NBmJL3AY49aEfw4oA_ty3okXjoq_9JxtAgHoPWgyZCLQI7OB9QgPp9DYGszQKSEoVUtqKWbQP8O8E/s1600/Laura_Stanyer_foot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCcRUyiLIS8Itb3RK5ZoMs-tAWOHiQ5J2u5r73AASWA_sjosMNyNTtd3oR0GV742NBmJL3AY49aEfw4oA_ty3okXjoq_9JxtAgHoPWgyZCLQI7OB9QgPp9DYGszQKSEoVUtqKWbQP8O8E/s1600/Laura_Stanyer_foot.jpg" /></a></div><br />
<div></div><span style="color: blue;"><strong>Heat Treatment</strong></span><br />
This can be beneficial only <strong>AFTER</strong> the initial acute stage (48 - 72 hours) of injury. Under the advice and guidance of a doctor or physiotherapist heat can be applied to promote healing.<br />
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<div></div>Many dance injuries can be prevented with appropriate conditioning and training (see the fitness and cardiovascular endurance articles), wearing appropriate clothing, and working in the right environment. Unless you are trained in first aid, you should never try to treat a casualty. Always seek medical assistance.<br />
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<strong>Injury Recovery Visualization</strong><br />
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<a href="http://www.laurastanyer.co.uk/"></a><br />
<div></div><object height="81" width="100%"> <param name="movie" value="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20606883"></param><param name="allowscriptaccess" value="always"></param><embed allowscriptaccess="always" height="81" src="http://player.soundcloud.com/player.swf?url=http%3A%2F%2Fapi.soundcloud.com%2Ftracks%2F20606883" type="application/x-shockwave-flash" width="100%"></embed> </object> <a href="http://soundcloud.com/lstanyer/injury-recovery-visualisation">Injury Recovery Visualisation</a> by <a href="http://soundcloud.com/lstanyer">lstanyer</a> <br />
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<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-size: x-small;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">NEVER </span></b><span style="font-family: Arial;">listen to this audio recording when driving or when you need to concentrate on a particular task. <span style="mso-spacerun: yes;"> </span>Only listen when you can relax and not be disturbed from any distractions.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Arial;"><span style="font-size: x-small;">This audio recording will guide you into a state of relaxation, it is best to be comfortable and either sit or lay down in a comfortable place free from distractions.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;"><span style="font-family: Arial;"><span style="font-size: x-small;">We advise you listen to this audio recording through headphones for best results.<span style="mso-spacerun: yes;"> </span>To begin with, it is best to listen on a daily basis to develop your visualisation skills.</span></span></div><br />
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<div></div><span style="color: #cccccc; font-size: x-small;">Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer/Power Dance System and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.</span>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com3tag:blogger.com,1999:blog-3734369441521643501.post-9259684184519412102011-03-21T07:24:00.000-07:002011-03-21T07:24:45.096-07:00Postural Visualization to enhance neutral posture<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/kve6ftY34TE" title="YouTube video player" width="480"></iframe><br />
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Watch and follow along to release tension and promote awareness of you body and alignment.<br />
<a href="http://www.laurastanyer.co.uk/">http://www.laurastanyer.co.uk/</a><a href="http://www.laurasatnyer.co.uk/"></a>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com0tag:blogger.com,1999:blog-3734369441521643501.post-73339766033563356122011-03-21T07:11:00.000-07:002011-03-21T07:11:20.362-07:00Out Of the Silence<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/KY1ssTdocJI" title="YouTube video player" width="480"></iframe><br />
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An insight into my website and my holistic approach to dance and well being.<br />
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Relaxation<br />
Visualization<br />
self massage<br />
dance<br />
articles<br />
<a href="http://www.laurastanyer.co.uk/">http://www.laurastanyer.co.uk/</a>Laura Stanyerhttp://www.blogger.com/profile/10265504252377492470noreply@blogger.com0