Exercise offers our bodies many health benefits, and helping any dancer improve their craft is undoubtedly one of them. Most kinds of dance necessitate a variety of physical talents; some necessitate greater flexibility, strength, endurance, balance, and so on. Specific types of exercise should be incorporated into your daily or weekly routine to help you develop or improve these physical talents. Dance physiotherapy is strongly suggested if you are a dancer and wish to stay in the best form possible while avoiding recurrent injuries. Here is a compiled list of workouts that you can attempt at your leisure to help you improve your dancing.
A supine march is a simple yet very effective exercise that helps individuals get a stable and strong body formation. To do this exercise, the first thing to do is lie on your back while maintaining the same position. It’s essential to adjust to a comfortable posture. It would help if you folded your legs to attain a ‘knees-up’ position. Since beginners tend to have issues with coordination, they should hold their pelvic bones to ensure that they make no movements at that point.
The last step is to slowly move your legs one at a time, slowly up and down without necessarily unfolding the leg. You exercise the lower abdominal muscles and get a stronger core when performing this exercise. Supine marches are also meant to stabilize the lower back. They are also among many recommended dance physio exercises aimed at developing dance clout and helping in recovery after an injury.
This is another good exercise that engages your hip’s internal and external rotators. These are the hip muscles that support you while you are standing and maintain the stability of the hip joint during the lifting of heavyweights.
To perform this exercise, you first lie sideways with the arm on the lower side folded and resting across your temple for the stability of the head. Fold both legs to a reasonable angle. Slowly lift the upper leg, then bring it back down only this time its knee touches the other knee momentarily then raise again o the second touch, the foot touches the other momentarily then lift up again. That is counted as one cycle.
Since the gluteal region (buttocks) is not used in most human activities, its muscles tend to become ‘lazy .’Bridges are meant to stimulate the gluteal muscles, which are responsible for maintaining the stability of the pelvis.
When performing this exercise, the first thing to do is lie on your back and fold your legs, only this time, and you need an angle of about 90 degrees. Next is to slowly lift your body as high as possible to have only the upper back and the sole of your feet touching the ground. After the stretch, slowly lower your body and let the entire backrest momentarily before lifting back up again.
Sidelying hip abduction
This is yet another exercise that helps stabilize the gluteal muscles. It is very similar to bridges, with only a tiny variation in the posture.
It’s performed by lying sideways, folding your arm across the temple for the stabilization of the head. It would be best to fold the lower leg like in bridges but maintain a fully stretched upper leg. The lower leg gives you stability and keeps you from topping over. Lastly, lift the stretched-out leg up and down without resting it on the lower one. Take care not to raise your abdominal area for optimal effect.
Plank and hold
Plank and hold is a very effective exercise in maintaining a solid core and the general upper body. It is performed by going down with the face towards the ground. You need to support your body weight using your toes and lower arm from your elbow down. Squeeze the shoulders inwards away from your ears for maximum effect. While maintaining a straight posture, hold that position for thirty seconds and relax. Redo the exercise, increasing the time in denominations of thirty seconds progressively.
Single leg squats
The single-leg squat is an exercise that is meant to engage different muscles at once. It can stimulate the thigh muscles, the gluteal muscles, the shins, and the abdominal muscles, all in one type of exercise. It also has little impact on the spine, thus helping you maintain your posture. This is a good example of dance physio exercises that help you to focus on your body and health.
You start by standing on the right foot, stretching out the left leg, and holding it there. You can have your arms stretched out too to help with balancing or at the sides of your body. You then need to keep the core engaged and keep the torso raised through the exercise. Push the hips back as low as you can into a squat position as low as possible so that the raised foot is parallel to the floor. Squeeze the glutes as you stand back up. Perform about 5 to 10 reps in sets of three.
Bridge with ball
This is an exercise meant to stimulate the glutes, hamstrings, and core. For this exercise, one needs to have a Swiss ball. The challenge is to balance the ball while still performing the bridge.
It starts with the person lying on the floor with an exercise ball at their feet. Then one needs to align themselves with the ball and put the feet on the ball with the heels. Then slowly lift the body while keeping the core engaged. For more stimulation, move close to the ball and repeat the process.
Double knee chest
The double knee chest is meant to stretch and stabilize the pelvis and stimulate better blood flow from the legs toward the heart. One needs to lie on their back with their knees bent towards the chest. Using the hands, one can hold the knees or cross the fingers around both knees, pull the legs gently towards the chest, and squeeze a bit.
During Single-leg Bridge, the glutes, the hamstring, and the quads are stimulated. You start by lying on your back with your arms flat on the floor. Fold one leg for support and stretch out the other straight to the toes, and using the folded leg, lift yourself down for several reps. Repeat the process with the other leg.
Knee full extension excessive
The knee full extension exercise is meant to exercise the thighs and the quads and is also helpful for people who have had knee surgery to get a full extended knee.
The exercise is performed with the individual bending down and supporting their weight with the palms and the feet. They then need a resistance band which may be tied on a non-mobile object in front and then around the back of the knee reasonably loosened. The next thing is to stretch out the band with the back of the knee to attain a fully extended knee. Repeat the process and change to the other knee as well.
Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s).
Call +91 8010-994-994 and talk to Credihealth Medical Experts for FREE. Get assistance in choosing the right specialist doctor and clinic, compare treatment cost from various centers and timely medical updates