As a dancer I know and understand a life full of sore muscles. But what can we do about it? We can stretch it out, a great way to help the soreness go away faster. We can use tennis balls or convince our peers or parents to massage it out. But i researched foods that help you eat your soreness away! And honestly what dancer isn't looking for an excuse to eat?
DRINK AND EAT GINGER this helps the day after, so buy a ginger root, grate some into tea, water, or a stir fry. Or grab a ginger ale! Trader joes also sells ginger candy. . . Yum!
EAT BLUEBERRIES the antioxidant polyphenols help fight muscle tissue damage caused by exercise.
EAT SALMON the omega-3 acids will reduce inflammation, wild salmon offers the most omega-3 acids. You can also try taking an omega supplement to help as well.
Enjoy the snacking!
Tuesday, April 19, 2011
Bad Feet?
Every dancer dreams of having perfect arches, but very few dancers have them and ballet dancers commonly ask "How can I make my feet better?"
Even if you have beautiful feet, it is always smart to keep working on them. Feet can always be improved. What do I mean when I say "improve your feet"? We are talking about your ankles, and insteps. Our feet and ankles have 26 bones, 33 joints in them and more then 100 muscles, ligaments and tendons. Here is a photo of food muscles. By stretching and strengthening these muscles, you create better lines and come closer to the beautiful pointed ballerina foot that you desire.
There are many ways to improve your ankles and your insteps. With correct exercises you can improve your feet, but there are limitations to it, you can't change everything about the way you are made!
The definition of bad feet: inflexible ankles, feet that can't form a straight line from shin to top of the foot when pointed.
Flat feet tend to have more freedom flexing, whereas high arched feet are better pointed.
Exercise #1
Use a TheraBand. Use it to exercise SLOWLY and controlled. Place the band at the ball of your foot, and slowly point and flex your foot. Repeat 10 times.
Exercise #2
Using your TheraBand, slowly and controlled. Place the band at the ball of your foot, and slowly pointe and flex your toes only. Repeat 10 times.
Exercise #3
Get a buddy and try pressing your feet and pointing against their hands. Repeat 10 times.
Try these exercises one to two times a day, and stay patient- they will improve over time. Give yourself a couple months before you start seeing results.
Don't cover up your bad feet with legwarmers, this only prevents your teacher from seeing your feet, which further prevents them from helping you make changes or seeing your improvements.
In the end, remember to appreciate the body you have, and work with it.
Even if you have beautiful feet, it is always smart to keep working on them. Feet can always be improved. What do I mean when I say "improve your feet"? We are talking about your ankles, and insteps. Our feet and ankles have 26 bones, 33 joints in them and more then 100 muscles, ligaments and tendons. Here is a photo of food muscles. By stretching and strengthening these muscles, you create better lines and come closer to the beautiful pointed ballerina foot that you desire.
There are many ways to improve your ankles and your insteps. With correct exercises you can improve your feet, but there are limitations to it, you can't change everything about the way you are made!
The definition of bad feet: inflexible ankles, feet that can't form a straight line from shin to top of the foot when pointed.
Flat feet tend to have more freedom flexing, whereas high arched feet are better pointed.
Exercise #1
Use a TheraBand. Use it to exercise SLOWLY and controlled. Place the band at the ball of your foot, and slowly point and flex your foot. Repeat 10 times.
Exercise #2
Using your TheraBand, slowly and controlled. Place the band at the ball of your foot, and slowly pointe and flex your toes only. Repeat 10 times.
Exercise #3
Get a buddy and try pressing your feet and pointing against their hands. Repeat 10 times.
Try these exercises one to two times a day, and stay patient- they will improve over time. Give yourself a couple months before you start seeing results.
Don't cover up your bad feet with legwarmers, this only prevents your teacher from seeing your feet, which further prevents them from helping you make changes or seeing your improvements.
In the end, remember to appreciate the body you have, and work with it.
Monday, April 11, 2011
Chocolate = A Healthy Dancer Treat
>Chocolate = A Healthy Dancer Treat
1. Dark Chocolate in small regular doses can help reduce inflammation. According to the researchers from National Cancer Institute in Milan, Italy... so eat a square of dark chocolate daily, think of it like a vitamin!
2. Chocolate increases blood flow to the brain. For a dancer that means boosted memory, quicker reaction time and a better attention span!
3. Chocolate keeps the stress hormones away!
4. Chocolate is delicious.
1. Dark Chocolate in small regular doses can help reduce inflammation. According to the researchers from National Cancer Institute in Milan, Italy... so eat a square of dark chocolate daily, think of it like a vitamin!
2. Chocolate increases blood flow to the brain. For a dancer that means boosted memory, quicker reaction time and a better attention span!
3. Chocolate keeps the stress hormones away!
4. Chocolate is delicious.
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