For dancers who work or go to school full time

When you spend 8 hours a day sitting and working your brain, your body can feel a little stiff when it’s time for you to dance in class or rehearsal.  Here are some tips to keep you moving so that it isn’t such a tough transition from your school or work day to your time dancing.

1.  Eat and drink well throughout the day.  Pack fruits and veg as snacks, and make sure your lunch contains a balance of carbs and protein.  Even if you sit most of the time at school or work, you need plenty of energy to do well in dance class.  You won’t feel or perform your best if you eat only a tiny salad or fill up on vending-machine fare.  Drinking water, tea, coffee (in moderation), and 100% fruit and vegetable juice helps keep you hydrated.  Cutting your fluids can keep you from having to use the bathroom during the day, but doing so will make you feel weak and dry later.

2.  Move!  Make sure you get up and walk around during every possible break.  If you have a moment between classes or time between meetings, do some basic standing stretches (the bathroom is a great place to do this too). 

3.  Practice good posture.  Always sit up straight, no matter what you are working on.  Doing this will strengthen your back muscles and make you automatically move with grace and strong stage presence.  You can use ergonomic aids like lumbar supports or seat cushions that encourage good posture.

4.  Pre-pack your dancewear and other supplies.  If you need to head to class or rehearsal straight from school or work, make sure your dancewear and supplies (shoes, exercise bands, etc.) are packed and ready to go.  Know what pieces look good together so you can quickly grab dancewear and throw it in your bag.  Take your dance bag into work or school with you if you can; don’t just leave it in the car.  Very hot and very cold temperatures are not good for the longevity of some items (like pointe shoes).

5.  If you have long hair, don’t wear it to school or work in a pre-done in a tight updo every day.  It stresses hair less if it is worn down, which prevents breakage and hair loss.  It’s fine to wear a bun to school once a week on the day you have a super-quick turnaround, but if you know you will have time when you get to the studio, just pack hair supplies in a small pouch.

6.  Cross train if you can.  Take some time to hit the gym, go for a hike, or do some swimming.  This will keep your body strong and conditioned.  Though dance is excellent exercise, it's not always great for improving aerobic health or strengthening the arm muscles.

7.  Take care of your body through regular maintenance appointments and at-home pampering.  Go for check-ups at the doctor, and make appointments to have all injuries examined.  Visiting a chiropractor or massage therapist can really help your body feel better if you feel stiff from sitting at school or work.  Take regular bubble baths and use a foam roller or tennis ball to roll out sore muscles.