Thera-bands for Dancers, Part 3: Foot & Ankle Exercises

Exercise bands, Thera-bands or similar resistance training are often suggested for dancers to increase the strength with at-home practice.  What exercises should dancers do and what can be done safely at home, without a teacher to observe incorrect habits being formed?

We will be exploring these questions and more during our series:  Thera-bands for Dancers

Today's post is about foot exercises you can do in class or at home to improve your muscle strength.  Before you begin, remember to review our exercise tips.

Benefit to dancers: Improved foot articulation, strengthened point during all exercises, extra push during jumps, higher foot arch (posterior tibial muscle), toe flexors and extensors along with your ankle and calf muscles.

Toe Crawls**
Lay the band (you can also use a towel or piece of fabric) out away from your foot.  While standing or sitting, use your toes to "grab" and pull the fabric / band towards you.  Repeat for the full-length of the band.  You can also strengthen your toes by "grab" marbles or other small objects.

Toe Flexion**
Sit with your foot flexed.  Loop the band around your foot with one end under your heel and the other over your toes, pulling the ends towards you, creating resistance.  Slowly push with just your toes to a crunched position.  Repeat

SOBuzz: Dance Class is Cancelled... Get the word out!

Check out part 1, our post on when to close.
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So now that you decided to close, how do you get the word out quickly and efficiently, making you and your studio seem super-organized? Here are the ways (in order) in which I post information about closings when necessary.  My whole process can be done in 10 minutes.

Studio Answering Machine:  Change the answering machine at your studio phone.  Make sure your message includes the date and clear information about closings. Many phones allow you to change your message remotely.  Make a copy of the answering machine instructions and keep them at your house or take a picture and keep them in your phone.  I also keep have a copy in my purse in the winter.

Thera-bands for Dancers, Part 2: Preparing to Exercise

Exercise bands, Thera-bands or similar resistance training are often suggested for dancers to increase the strength with at-home practice.  What exercises should dancers do and what can be done safely at home, without a teacher to observe incorrect habits being formed?

We will be exploring these questions and more during our series:  Thera-bands for Dancers

Today's post contains some exercise tips to keep in mind during all of your resistance band exercises:

• Warm up the muscles you plan to exercise and stretch after you've exercised.
• Maintain good posture, such as keeping your wrists in line with your elbows.  If you start to lose your posture, stop, reposition and start again.
• Remember to keep breathing during the exercise.  Exhaling during the difficult phase and inhale during the easiest.
• Use slow, controlled movements
• Maintain the natural width of the band, to keep it from sliding or digging into your body.

Reminder:  While TheraBands are endorsed by the American Physical Therapy Association (APTA) and are versatile, portable and easy-to-use, you should consult with your doctor or health care provider before beginning a resistance program or any exercise program. While using the band, stay attuned to your body.  If any exercise hurts... stop!  Don't over-do.

New Music Mondays: Modern Dance Playlist

Click here for previous playlists
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This week's playlist is an eclectic mix that has something for everyone, from instrumental tracks from around the world to beautiful and unique vocal tracks.  Enjoy!

Children
Row Your Boat - Brent Lewis (instrumental)
Colors - Kira Willey
Crayola Doesn't Make a Color For Your Eyes - Kristin Andreassen
Wake Up - Sliimy

Variety
Cat Walk - Brent Lewis (instrumental)
Dance Dance Dance - Lykke Li
Blackbird - Dionne Farris
Veins - Charlotte Martin

World Sounds
Ninja Tunesi - The Cinematic Orchestra (instrumental)
Sitar Ritual - Banco de Gaia (instrumental)
Waka Waka (Time for Africa) - Shakira
Siren - Tori Amos
Bowls - Caribou (instrumental)

3/4 Timing
Yin & Yang - Soulfood (instrumental)
Utopia - Alanis Morrisette
Sea Song - Doves

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Click here for previous playlists

Thera-bands for Dancers, Part 1

Exercise bands, Thera-bands or similar resistance training are often suggested for dancers to increase the strength with at-home practice.  What exercises should dancers do and what can be done safely at home, without a teacher to observe incorrect habits being formed?

We will be exploring these questions and more during our series:  Thera-bands for Dancers

What is a Thera-band?
Thera-band is a brand name for thick elastic bands that adds resistance to simple exercises, making them more challenging and more efficient.  Because they are flexible, you can use them to strengthen muscles that otherwise are otherwise difficult to strengthen (foot and ankle muscles).

Exercise bands are often used in physical therapy and for injury recovery.  Thera-bands are also one of the least expensive and most portable pieces of equipment you can buy.

After the jump, read about the different types of bands available and where you can get them.

SOBuzz: Snow Days... When to Close?

If you live in the northeastern US - well, ANYWHERE in the US this past month, you probably just got hit with some bad or unexpected snow.  My friends in the southern states also just dealt with high winds and flooding and all of us in New York are experiencing the brunt of winter's worst...  So whether its snow storms, flooding, or high winds...how do you decide when to close the studio or cancel a performance? 

When to close?
One easy way to decide when to close is looking at your local school districts.  Generally they have their information up early in the mornings.  I decide my closings for morning classes by 8am.  If the local schools districts are delayed by 2 hours or closed, I cancel morning classes.  With one hour delays, I will check the main roads myself and then make a decision.

For afternoon and evening classes, it is a tougher decision.  I base my decision on the evening weather forecast and how far my instructors have to travel.  I have a few instructors who commute 30-60 minutes to teach and ofter their area gets hit worse with bad weather.

Canceling a Performance
This is one of the hardest calls to make, but is it really worth it to put parents and students at risk to hold a performance for a small audience? No performance-- no matter how many hours-- is worth that risk.

Should I Offer a Make-Up Class or Refund?

The view from my  window is depressing these days

For classes that clients pre-pay for, such as semester, monthly or yearly tuition, it is good business etiquette to offer a make-up class if you are not giving a refund.  If you offer multiple classes of the same level, you could allow students to attend a second class during the week to make-up their missed class.

For classes that are pay-per-class, no make-up class is necessary since no one is out any money.

We have found that if we plan snow make-ups on a separate day or during spring break, the attendance is poor at best.  So we built in one extra week into the season for the inevitable snow day that happens each year.  We do not make-up the first snow day.

For canceled performances, if you can re-schedule, find a way to do so.  If you can't, you will have to refund ticket holders.
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Keep an eye out for our next post for suggestions on how to get the word out to your students and parents when you need to cancel dance class.

What was the last reason you had to cancel class?