HOW CAN I BECOME MORE FLEXIBLE?
WHAT HAPPENS IF I DON’T STRETCH?
WHAT STRETCHES SHOULD I DO AFTER CLASS?
HOW CAN I IMPROVE MY BALANCE?
WHY ARE PUSH-UPS AND SIT-UPS IMPORTANT?
WHY AM I TIRED DURING CLASS?
WHAT SHOULD I EAT AND DRINK AFTER CLASS?
WHY DO MY KNEES HURT?
WHY DO I GET A PAIN IN THE BACK OF MY HEEL OR ANKLE?
WHY DO MY SHOULDERS OR LOWER BACK HURT?
Frequently Asked Questions*
Be patient. Stretching is frequently overdone and can result in muscle stress, strain and tears. The best time to stretch is immediately following exercise, when muscles are still warm. On a scale of 1-10, the pain level for stretching should not exceed 6. Any more, and the risk of over-stretching dramatically increases, and a reverse of benefits may follow. 10-20 minutes of steady stretching, twice daily with no bouncing, will promote healthy, long-lasting flexibility. Each time the body exercises, it breaks down existing muscle. It then re-builds those old muscles and grows new muscle fibers for extra support. Each time this happens, the muscles thicken slightly and contract. If muscles develop with no stretching regimen to balance the rate-of-growth, a decrease in flexibility follows. If flexibility is lost and activity levels do not decrease in response, injuries can occur. Each person’s stretching regimen should be slightly different, but there are a few key stretches that everyone should be doing: Hamstring stretches (legs together and straddle) are a good place to start. Stretch with straight legs in parallel, turned-out, and turned-in, with flexed and pointed feet. Bent-knee, inner thigh stretches (butterfly, frog) can follow. Make sure that both feet are brought in and out, to stretch a range of motion similar to a plie. A careful piriformis/hip stretch (attitude, crossed legs-to-chest) can help release tension. Finally, a hip-flexor thigh stretch (2x each side), and splits for dancers. Upper Body Very gentle stretches for the neck help relieve any carried tension. Slow, careful shoulder stretches (towel, finger grab) with a shirt or theraband can be done several times. Use a doorway to stretch arms and chest muscles. Lengthened, forward and side-bending stretches (mermaid) for the ribcage and lower back are good. Remember, stretching only improves with steady patience and frequent reinforcement. It is not the level of pain but rather the quality of the stretch, that matters. An easy way to improve balance is by brushing teeth on one leg. Stand on one leg in the morning and the other in the evening- lifting up and out of the hip socket, the whole time. Releves with no support can also provide a challenge. Practice looking up and down, left to right- try closing both eyes, for a time. For great balance, take some fencing classes. Fencing footwork is superb conditioning for the legs and the drills help hone both balance and technique. Exercise fatigue can happen for a few reasons. The most frequent factors for young people include dehydration, low blood-sugar levels and lack of sleep. Dehydration and low blood-sugar can cause dizziness, fainting, confusion and general apathy. Next time, eat some extra carbohydrates (like crackers) before class and keep plenty of water on hand. Make sure to get a good, restful sleep every night. Check with a doctor if symptoms persist or worsen. In addition to a healthy diet, current research recommends consuming 20 grams of high-quality protein and 20 ounces of water, right after a workout. It satisfies immediate nutritional needs and kick-starts the healing process. Protein rebuilds muscle and drinking water helps reduce swelling and soreness. Check with a doctor or nutritionist to get the best meal plan. With the exception of growth issues, knee pain is frequently an alignment issue. The kneecap should line up and over the second toe and middle of the ankle, at all times. Forcing turnout and rolling inward can lead to strained ligaments and lasting damage. Some standing positions, with the knees hyper-extended and bowed, can also create long-term issues. Hyper-tight thigh muscles can sometimes pull the knee out of alignment. Get a diagnosis from a doctor to rule out any specific condition. Knee health is very important, and persistent pain should not be ignored. Tendon strain at the ankle is a common injury in the dance world. However, a heel pinch can be the first sign of tendonitis. Untreated, it can progress to the Achilles’ tendon, calf, hamstring- even under the arch and toes, leading to severe pain. It means too much weight has been carried in the ball of the foot. This puts constant stress on tendons behind the leg and causes a painful tightening process. The best remedy is ice, rest, targeted mild-stretching, and more rest. Consult a doctor if the pain persists or gets worse. Poor posture sets off a cascade effect of unhealthy alignment, bringing varying levels of discomfort. Slouching is a common habit, leading to neck and shoulder pain. Sticking hips out and arching the lower back can cause stiffness and tension. Exercising with poor posture can worsen a variety of problems. Have a doctor check for alignment issues. Certain exercises can help create and reinforce proper alignment. Good posture can remedy a myriad of pain issues and promote a long, healthy life. *Adam is not a doctor, but rather an exercise professional, with over 20 years of experience. The information here is not designed to diagnose or treat any serious illness, injury or trauma. Call 911 immediately for all emergencies. As always, consult a medical professional before following any exercise plan or health advice.
Lower Body
Properly done, push-ups and sit-ups can help develop the essential core muscles necessary for a healthy human. Dancers are expected to have strong, athletic bodies that can endure long rehearsal days and physically demanding choreography. Every healthy person, regardless of gender should be able to repeatedly push their own weight and sit-up, without difficulty. Talk to a doctor about what workout plan is best.
Email questions to: adam@adamaicher.com
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