When Joseph Pilates immigrated to the United States and founded his signature strength training technique in the 1920s, he emphasized a holistic, interconnected approach to physical well-being. Pilates focuses on core strength, proper alignment, and full range of motion. The exercise form has experienced several renaissances in the last century, but has remained a tried-and-true method in more recent decades as people have come to recognize and respect the science-backed technique that personifies the song, “Dem Bones” (“The hip bone’s connected to the leg bone!”). All of our body parts are connected and any imbalance in one area can impact everything else (#everythinghurts).
On January 14, ALMA NYC hosted a wellness seminar at Broadway Dance Center. The seminar featured a five-person panel of nutrition, fitness, life-coaching and holistic living specialists. The afternoon focused on the meaning of self-care, a concept that has become a very trendy topic in today’s society.
There is a slow but steady shift happening in the dance world, and we like it. A lot. This shift recognizes that physical and mental health are incredibly important, and both studios and companies should be adopting a culture to support the health and wellbeing of their dancers. At BDC, faculty and staff know that your body is your instrument, and your mind the composer. And BDC is taking steps to help you keep your symphony in full force.
One of the steps BDC took recently was to initiate the BDC Wellness Weekend. The inaugural event took place at BDC’s bright new 65thStreet location, right near Lincoln Center. The weekend brought together the local community of professional dancers, recreational dancers, children, families and wellness business providers.
“Me time” is important to maintaining a healthy mind and body. Here are a few ideas and ways they can benefit every dancer’s well being.
Excerpted from Dance Informa magazine interview with Stefan Karlsson, a former professional dancer and massage therapist.
How does massage improve our health?
A massage improves your health by assisting in the elimination of toxins like lactic acid and it improves circulation to tissues within the body including the skin. It can elongate tight muscles, keeping joints ‘less stressed’ from being compressed by tight/short muscles (like those surrounding the knee for example). A major benefit of massage is that it decreases the pain we feel in our muscles after training, rehearsals and performance through the dispersal of the lactic acid. A good masseur will also give specific stretches to target problem areas. Massage will increase the range of movement through your joints, speed up the recovery after hard training and increase energy flow.
Does massage help our immune systems?
Massage helps the immune system as it increases the number of white blood cells in the body. Research in Florida showed an increase in neutrophils (the most common type of white blood cells) after massage. We know that white blood cells protect the body by eating bacteria, for example, so yes, massage boosts the immune system!
It also helps the release of emotions and stimulates inner organs through nerve stimulation, as in Chinese acupuncture. Some masseurs use a similar system called Trigger Point Therapy, and some, like myself, use a combination to suit the individual body
Can massage help in injury prevention?
Massage is considered to help prevent injuries by assisting the body to stay supple, de-stressed and in better shape. As there is less tension in highly used muscle groups they react better to the ‘stress’ of dancing.
Can massage speed up injury recovery?
Massage is often associated with injury recovery, depending on the type of injury. Always seek advice from a physical therapist first who can check whether there are hairline fractures or spinal alignment problems, a severe inflammation or contusion – bleeding after an injury to the muscle.
The physical therapist often recommends massage as treatment in recovery from injuries which produce swelling in muscles and joints. But it is important to have a good understanding of the injury before applying massage, because a deep massage to a freshly injured muscle will only increase the problem and damage the muscle fibre further.
Sometimes a dancer may use their ‘turn out’ muscles to such a degree that it prevents them from being able to ‘turn in’, limiting the range of motion in the hip. Recommended stretches and massage to correct the one sidedness of the training can help. (Always think of doing the opposite moves from the normal class movements. And please always stretch after training/rehearsal or performance as it will help prevent soreness the next day and keep your muscles supple).
When should dancers get a massage?
A dancer’s body is highly tuned and sensitive, and a deep massage with strong release techniques can make our body parts sore for a day, until we reap the benefits. It can also give us the feeling of being in a different alignment or ‘place’, so that lifting our leg up or doing a turn could feel completely different than before – we might feel ‘out of sorts’ or ‘out of tune’ so to speak. If that is the type of massage you need, please make sure you get one just before a rest day, but not on a performance day or even a day before as it can ‘throw’ you. However, shorter massages on local areas such as the calves or thighs, if you are getting cramps or lactic acid build up, are beneficial right there and then even during rehearsal/ performance.
There are special techniques I use with fellow dancers to gain quick recovery during a performance. There are stretches specifically designed for the dancer’s body, and other methods of targeting lactic acid build up which can be extremely helpful when applied at right moment.
How often should a full-time dancer have a massage?
I would seriously recommend a dancer to have a decent massage at least once a month, if not every fortnight, depending on your schedule. A good massage once a month, before a rest day, will keep you free from problems building up over time
I did a little research and found mixed reviews about pedicures for dancers. For the most part, ballet dancers (specifically pointe dancers) are discouraged from getting pedicures because their callouses will be shaved off. Fresh, supple skin is more prone to blister and cause pain. Furthermore, pointe dancers shouldn’t paint their toenails because the polish may infect blistered toes. On the other hand, many online sources do suggest pedicures for dancers that want to protect their feet, at least aesthetically! It’s safe to get a polish-less pedicure without having the nail technician shave your hard-earned callouses. And that leaves more time to enjoy the foot massage!
Power naps have been associated with reduced stress, increased alertness and productivity, increased memory and learning, heart health, increased cognitive function, exercise motivation, boosted creativity, and overall improved health. “The short duration of a power nap (under 30 minutes) is designed to prevent nappers from sleeping so long that they enter a normal sleep cycle without being able to complete it (leaving a person groggy}.” So don’t be embarrassed to curl up in the corner of the studio for 20 minutes. Your friends might think you’re “lazy” until you dance circles around them in class!
Getting Fresh Air
Get out of the studio. Yes, I said it! Dancing is obviously a great form of exercise and a way for many people to de-stress, but it can also be the source for stress. If you’re in a “dance rut” (i.e. not getting seen at auditions, not enjoying yourself in dance class, being too hard on yourself, etc.), step outside and talk a walk outside. Explore the historical theater district, rent a bike to ride around Central Park, or lay out in Bryant Park to read or just relax. It’s important to get at least 10-15 minutes of sun exposure each day to boost your body’s Vitamin D (deficiency may actually lead to depression). So take a break and get outside!
Do these practices make us better dancers? I think they do. They certainly make us happier, more satisfied with who we are, and that in turn makes us better at what we do. Meditation is relaxing, and relaxation unbinds a storehouse of energy. It helps us become more integrated. We become more realistic about who we are and what we can do. We develop realistic goals. We know and respect our physical and emotional parameters. We strive in a healthy, integrated fashion.
“We love dance and all its benefits for body and soul. But running a business and teaching a physically demanding activity can be stressful. There’s a lot going on, and most of it requires focusing away from our own bodies and feelings. From my time as a professional dancer, dance professor, and meditation teacher, I know meditation gives us a moment with ourselves, develops our ability to focus, awakens awareness, and opens us to deepening embodiment, sensation, and relaxation. This simple act of rebalancing, tucked into the day, is a worthwhile, sanity-reclaiming skill to cultivate.
Meditation doesn’t require much time or need fancy equipment or gear. It does require your full attention.
I have a saying: Sometimes you have to do the “not doing” in order to undo the overdoing. Dancers are especially good at continuously holding muscles taut. As well, we tuck emotional strain into crevices between fascia, hiding our anxieties until some other time when we imagine we can better handle them. Then, given a moment to relax, we feel restless. We need to relax, but we can’t, and being unable to unwind is stressful.
Because dance people are kinetic creatures, the first step in our meditation work is to consciously let go of tight spots. Fully letting go is more than plopping down on the couch. We need to release not just the big outer muscles but the clenched jaw, gripped neck, the diaphragm, and the pelvic floor as well.”