For dancers, dance teachers, and those who love dance. – Page 27 – A website for dancers, dance teachers and others interested in dance

Dance Wellness Links And More…

January 9, 2016 by 4dancers

Aloha and Happy New Year !

I hope everyone had a wonderful holiday season, and you are back in full swing with your dance life. This month marks 4 years that I have been associated with 4dancers.org, and so I felt it was an appropriate time to comment – and to encourage you to keep “spreading the word” about dance medicine and science / aka Dance Wellness!

So, how did the Dance Wellness segment of 4dancers.org get here?

In the fall of 2011, Catherine Tully, editor of the site, approached me about writing an article about Dance Medicine and Science, to introduce that topic to the readership. She and I had never met, or communicated, before that –i.e., it was a “cold contact”. I said “of course” and wrote that first post–which was supposed to be a one-time thing. But–the readership response was so positive that Catherine asked me to keep going…..and so our Dance Wellness segment became official.

Over time I started asking other colleagues in the field to also contribute, and things just kept growing. This past year, we added our Dance Wellness Panel of experts–all long-time experienced professionals, each focusing on different aspects of dance medicine and science.

From a personal perspective, 4dancers.org has been one of the most fulfilling things that has ever happened in my professional dance life–and I say that coming from many years of very fulfilling experiences! Since the beginning of my work in the dance medicine field, 35 years ago, my #1 goal has always been to reach out to the thousands of dancers and teachers who don’t normally have a chance to access this kind of information. I was given different opportunities, in that respect, over the years–such as helping to form IADMS (International Association for Dance Medicine and Science), and starting Dance Wellness programs in university settings. And all of that was wonderful–but it still didn’t reach out on the “grassroots” level, which was my original goal.

4dancers.org, and Catherine Tully, changed all of that, and I will be eternally grateful both to her, and to you, the readership, for the opportunity I was given, and for the way you have embraced the information we have put out there for you, and “passed it on”!

Some of you reading this probably have been with 4dancers for a long time, maybe all of the past 4 years, but many of you may have not. So with this post, I am sharing our full list of dance wellness articles, so that if you missed any, you can read and catch up–and maybe learn one or two new things you didn’t know before…..and that’s the whole point, isn’t it?

Mahalo Nui Loa (thank you from the heart), and–
Pass it on!

Jan

Jan Dunn, MS
Dance Wellness Editor – 4dancers.org

4dancers.org – Dance Wellness posts 1/1/12 to present

2012

1/2/12 – Keeping Dancers Dancing: An Introduction to Dance Wellness in 2012 – Jan Dunn, MS

1/19/12 – “The Perfect Arch” – Frank Sinkoe, DPM

1/26/12 – Blisters And Corns Between The Toes (Interdigital Lesions) – Frank Sinkoe, DPM

2/1/12 – Dance Wellness: Causes of Injuries (Risk Factors) – Part 1 – Jan Dunn, MS

2/9/12 – Treatment Of Warts In The Dancer – Frank Sinkoe, DPM

2/12/12 – Dance Wellness: Causes of Injuries (Risk Factors)- Part II – Jan Dunn, MS

2/14/12 – Nutrition for the Dancer: Emily’s Apples and Pumpkin Oatcakes – Emily Harrison, MS

2/16/12 – Toenail Injuries in the Dancer: Bruised Nail – Frank Sinkoe, DPM

2/18/12 – Dancers and Hydration – Emily Harrison, MS

2/23/12 – Toenail Injuries of the Dancer: Ingrown Toenail / Infection – Frank Sinkoe, DPM

3/8/12 – Keeping Dancers Dancing: “Help! – I have an Injury- What Do I Do?” – Jan Dunn, MS

4/3/12 – Keeping Dancers Dancing: Conditioning – Jan Dunn, MS

5/4/12 – Keeping Dancers Dancing: Conditioning – Pilates – Jan Dunn, MS

5/13/12 – Keeping Dancers Dancing: Conditioning Gyrotonics and Gyrokinesis – Jan Dunn, MS

6/14/12 – Keeping Dancers Dancing: Conditioning – The Franklin Method, Part I – Jan Dunn, MS

6/15/12 – Keeping Dancers Dancing: Conditioning – The Franklin Method, Part II – Jan Dunn, MS

7/12/12 – Staying on Your Toes with a Physical Therapist – Sarah Graham, PT

8/9/12 – Competition Dance: Maximizing Peak Performance, Part I – Robin Kish, MA

8/21/12 – Competition Dance: Maximizing Peak Performance, Part II – Robin Kish, MS

9/6/12 – Dance Wellness Update – Jan Dunn, MS

10/25/12 – Nutrition for Your Dancer Body: Understanding the Fundamentals of Making Good Food Choices – Diana Clanin, MS

11/29/12 – Dance Wellness: Phases of Healing – Marika Baxter, PT

2013

1/10/13 – Motor Learning in Dance – Donna Krasnow, PhD

1/24/13 – Dance Wellness: Preparing for the Summer Intensive – Jan Dunn, MS

3/21/13 – Dancing Through the Adolescent Growth Spurt – Jan Dunn, MS

5/7/13 – Ballet: How Hard Should It Be? – Janet Karin, OAM

5/9/13 – “Older Dancers” – Gigi Berardi, PhD

8/23/13 – Dance: The Importance of a Good Warm-Up – Jan Dunn, MS

10/2/13 – Book Review: Dance Medicine Head To Toe: A Dancer’s Guide To Health – Emily Kate Long

11/10/13 – Healthy Dance Practice Certification Course – Jan Dunn, MS

12/2/13 – Supplemental Fitness Training Can Improve the Artistic Element of Dance Performance – Matthew Wyon, PhD

12/26/13 – Dancing in the Dark: Dancers Need Vitamin D – Matthew Wyon, PhD

2014

1/22/14 – The Healthy Dance Practice Certificate – Jan Dunn, MS

2/14/14 – Stretching Healthy: A Primer for Dancers – Jan Dunn, MS

2/27/14 – Mirror Use in the Classroom: How Much is Too Much? – Sally Radell, MFA

3/10/14 – Mirror Mirror on the Wall: A Dance Teacher’s Perspective – Sally Radel, MFA

5/27/14 – Thoughts on Starting a Dance Screening Program – Jan Dunn, MS

6/9/14 – Integrating Best Practices From Dance Medicine And Science To The Faculty Of A Professional Dance Conservatorie – Rachel Rist, MA

7/4/14 – The Hypermobile Dancer – Moira McCormack, MSc

8/7/14 – A Somatic Update for Dancers – Nancy Wozny

11/19/14 – Turn-out and the Dancer: A Closer Look – Jan Dunn, MS

2015

1/2/15 – Dancers and Stretching: How Hard Should You Push? – Matthew Wyon, PhD

1/22/15 – Are You Ready For Pointe? – Selina Shah, MD

3/11/15 – A Franklin Method Foot Warm-Up for Dancers – Jan Dunn, MS

5/13/15 – Introducing Our Dance Wellness Panel – Catherine L. Tully

5/20/15 – Franklin Method Foot Warm-Up: Part II – Jan Dunn, MS

6/25/15 – An Easy Guide to Portion Sizes – Catherine L. Tully

8/5/15 – Let’s Talk “Core Control” – Jan Dunn, MS

8/31/15 – Let’s Talk “Core Control” II – Jan Dunn, MS

9/1/15 – Let’s Talk “Core Control” III – Jan Dunn, MS

10/1/15 – On the Marley Floor – Jessica Anspach McEliece

10/24/15 – IADMS 25^th Annual Meeting – Catherine Tully

10/29/15 – Flash Feldenkrais for the Busy Dancer: Part I – Nancy Wozny

11/10/15 – Book: Anatomy, Movement Analysis, Conditioning – Gayanne Grossman, PT

12/6/15 – About That Ice Pack…… – Jan Dunn, MS

Flash Feldenkrais for the Busy Dancer: Part II

December 28, 2015 by 4dancers

STREB FORCES at Miller Outdoor Theater in Houston, Texas. Photo by Amitava Sarkar. — STREB FORCES at Miller Outdoor Theater in Houston, Texas.
Photo by Amitava Sarkar.

Aloha! Nancy Wozny, our Somatics specialist on the 4dancers Dance Wellness Panel recently gave us Part I of “Flash Feldenkrais for the Busy Dancer” – here is Part II. This one is focused on what to do after a trauma, like a fall, or a disorienting movement experience (like a hectic, packed rehearsal day!). Thanks again to Nancy, and Happy Holidays to All! – Jan Dunn, Dance Wellness Editor

by Nancy Wozny

I scampered to the edge of my seat to watch Cassandre Joseph fall from a great height as part of the kinetic pyrotechnics of STREB FORCES. She falls (or flies) and crash lands unharmed, as all of the STREB’s super action heroes do during their recent show at Miller Outdoor Theatre in Houston. Part of Elizabeth Streb’s brilliance is her meticulous methodology of falling, flying and crash landing in a way that we feel the visceral excitement of the motion.

Falling, jumping, unusual landings and the like, are all part of the contemporary dance landscape now, as dancers need to be fluid movers on the ground and in the air. Even partnering has evolved to include fabulous eye candy lifts and maneuvers. But there are times when dancers take a tumble when it wasn’t in the choreography. Most often, you stand up without any apparent injury, just feeling little stunned. Whether one sustains injury or not, unintentional forces have entered our systems, and we may feel discombobulated for a while. We’ve taken a blow, and that has an impact whether or not there are any visible scars.

All of this leads us to the continuation of my Flash Feldenkrais for the Busy Dancer. During Part I, we focused on coming back to neutral in the joints. This next lesson addresses how we organize ourselves for action, and is especially aimed to help us regain a neutral organization after a tumble or trauma. Even a minor trip can have somatic repercussions and lead to unnecessary holding patterns. The lesson is also great at just calming us down, and who doesn’t need a little bit of that now and then in the dance biz?

Flash Feldenkrais Lesson #2: Organizing the Spine in Side Lying

When to do this lesson: After any form of trauma or disorientating movement experience.

Why do this lesson: The lesson will help you return to a more neutral organization, calm down, and improve well being, if you feel a bit shaken up from a minor fall or a hectic day of rehearsal. If post injury, check with your doctor first.

What you need to do this lesson: You will need about 20 minutes of uninterrupted time, a soft mat or blanket and a towel to support your head during this lesson.

Remember: Rest between each step and before you fatigue. Do each instruction just a few times. Make the movement as easy as possible.

Rest on your back and notice your contact. Determine your favorite side. You will be lying on that side during the lesson. Turn to the preferred side so that your arms and legs are at a right angle to your torso. Your knees are bent at right angles but your arms will be straight and not bent at the elbows. Your palms rest on top of each other.

Move your top arm forward in the direction of your fingers passed the lower hand and then back to your starting place, remembering to keep the top arm straight. Notice the shape of your back changing and your head rolling toward the floor in front of you. Rest on your side.

Now move your top shoulder backwards in the direction of the floor behind you. Your top hand will glide toward the elbow of your lower arm. Your top shoulder blade moves behind you toward the floor. Turn your head toward the ceiling as you roll backward. Rest on your side.

Combine both movements, so that your top hand is moving forward and back. Feel the movement go through your spine. Your head will also be rolling toward the floor in front of you and toward the ceiling. Rest on your back and notice the contact of the working side.

Return to your preferred side. Move your top knee further forward, so that it passes the lower knee. You should feel the top ribs articulating. It’s a small movement. Make sure to move the knee directly forward in the direction it is already pointing. Think of your knee as a headlight so keep the light going the same direction as you glide the knee forward in space. Rest.

Now move the knee backwards so that the top hip moves toward the floor behind you. Put both of these movements together so that the knee moves forward and backward in space. Rest on your back. Notice how the contact of the working side.

Return to your side. Move the hand and hip forward and backward. Notice the movement of your head. Make the movement as fluid as possible. Rest on your back and notice the difference between your sides.

Repeat the entire lesson on the other side.

Rest on your back and notice your contact. Come to standing and notice your posture.

Remember you can do these lessons any time, whether you’ve taken a tumble or just want to come back to a calm place. Enjoy the lesson and stay tuned for Flash Feldenkrais Part III.

Nancy Wozny is editor in chief of Arts + Culture Texas, reviews editor at Dance Source Houston and a contributor to Pointe Magazine, Dance Teacher and Dance Magazine, where she is also an contributing editor. She has taught and written about Feldenkrais and somatics in dance for two decades.

Student Spotlight: Helen Smith

December 26, 2015 by Rachel Hellwig

After studying Art & Design, Psychology and Dance at A Level at 6th form, Helen went on to study BA Dance Performance at Middlesex University in London in 2008, and graduated in 2011 with First class Honours. After teaching in a range of community settings and exploring other work opportunities, Helen applied for and is now currently studying for a PGCE (Postgraduate Certificate in Education) in Dance Teaching at the Royal Academy of Dance.

Helen aims to qualify in July with Qualified Teacher Status, and hopes to secure a teaching role so she can complete an NQT year as a nationally qualified teacher. It has so far been a very demanding course but she hopes it will all be worth it.

1. Can you tell readers how you became involved with dance?

Like most dancers I first became involved in dance by attending ballet and tap lessons at my local dance school from about the age of 4, from what I can remember. I continued with dance lessons there until I was 18 and moved on to study dance at university.

2. What do you find you like best about dance class?

Depending on the style of dance I enjoy different parts. I’m not a short dancer so really enjoy traveling sections and grande allegro where I can use my height to my advantage. I like feeling as though you are giving everything and have used all your energy and ability, only for your teacher to say “once more…”. You somehow find it in yourself to perform again because it makes you feel so good.

3. What is the hardest part about dance for you?

Whether it’s technique class, choreography or teaching, it is frustrating – as a perfectionist – if things don’t always go your way as quickly as you would like. However, when you reflect on it, it’s not something that sticks in the mind because the process of dance overwhelms the negativity.

4. What advice would you give to other dancers?

Don’t give up!

5. How has dance changed your life?

By studying Dance at Undergraduate level it gives you such a broad range of skills, many of which are transferable into other industries. Although I worked away from dance for three years, the passion still remained so I applied for my PGCE and I am now training to become a dance teacher. It is a very demanding course but rewarding at the same time.

Dance: The Power Of Pauses

December 20, 2015 by Rachel Hellwig

"the opening of my dance" by snickclunk. Licensed under CC Attribution 2.0 Generic. — “the opening of my dance” by snickclunk. Licensed under CC Attribution 2.0 Generic.

by Karen Musey

There is always one thing I’d love to tell dancers while watching competition pieces:

Pauses are powerful. Could you find more in your piece?

Judges watch 2 + minutes of choreography that is often packed to the brim. Feeling the crunch to “fit everything in” and their adrenaline pushing them forward, the dancer is only able to half-finish a movement in order to get to the next in time.

I know dancers want to demonstrate as much as they can and choreographers want to give their dancers challenges they can grow into. I absolutely support you in wanting to grow and be your best self.

But how do pauses affect a piece of choreography’s impact on an audience?

Pauses in choreography allow for the dancer’s expression in a piece to change and evolve. If there are no changes in energy, the choreography can become indecipherable like a run-on sentence: the dancer and audience hold their breath and everyone wonders why they are exhausted after.

Audiences notice the dancer’s interpretation of the peaks and the valleys of the choreography. They feel the inhales and the exhales. They react to the energy dynamic of a go or a stop. The emotional quality and thoughts behind a comma, the excitement of an exclamation mark! The stillness of a period.

To hold space onstage with stillness requires vulnerability. It feels very powerful and creates anticipation. Being onstage with “nothing to do” can feel overly revealing. I will tell you though –

Every piece I’ve watched that won top awards had the dancer(s) commanding powerful pauses in their choreography.

What can you do to find and craft the pauses?

Understand The Intention Behind Your Choreography.

This is an important step whether you are in the process of picking your music, are in the midst of creation, or while perfecting the choreography.

Why was this particular piece of music or theme chosen? Is there an intention to explore a topic, a way of moving, a way of expression? How do you personally relate to the song/theme and how can you grow from it?

What if it is a foreign way of moving, expression or style that you do not yet relate to?

Will taking extra classes help you acquire a clearer competency of the style? Could watching current events or movies that relate to your subject matter give you a better comprehension of the idea? Could you discuss with your teacher/choreographer and peers how you can interpret a more truthful and revealing expression of the piece?

When you relate to and understand the intention behind your choreography, you will be able to break it down and find dynamic through pauses.

"to "freedom" from the prince of egypt soundtrack" by snickclunk. Licensed under CC Attribution 2.0 Generic. — “to “freedom” from the prince of egypt soundtrack” by
snickclunk. Licensed under CC Attribution 2.0 Generic.

Get Comfortable With Stillness.

Improv is a great way to experiment with pauses. If you improv and can find places to be still, discovering and owning the pauses in your own choreography will be easy and fun!

Choose different pieces of music to improv to that have varied types of pauses. Some may be static and sharp; others might be subtle or lengthy. Having your teacher create artificial pauses by hitting pause while playing the music can also accomplish this (similar to freeze dance, but for improv!). Allow yourself to relax and breathe in whatever shape you have created – feel the architecture of the shape and be open and curious to what thought or expression that shape could be endowed with.

The more you explore different types of pauses, the more you will become creatively curious in how you shape them in your choreography.

Nervous Tension vs Powerfully Creating Space.

What is the difference between tensely holding a pose or feeling the shape of it and breathing into the space around you?

Sometimes tension in poses is beneficial and creates a certain feeling in the piece; other times it stops breath, creates anxiety and uproots the dancer from their connection with the floor. If a dancer tensely holds a pose without breathing and with nervous energy, they often have difficulty easing into the next part of the choreography and have to play catch up.

Knowing exactly how many counts your pause is and how you can continually fill and shape it with energy and breath will keep you grounded, focused and in command of your choreography.

Slow Down.

What if you are already working on a set piece and it is choreographically dense without discernible pauses? Yay! What a great challenge for you.

First, slow your music down to a speed that you can easily complete the steps with. The slower, the better. You can use Garageband or other music programs to quickly adapt the speed of your music. If you articulate your movement at a more workable pace, you will start to notice all the different types of little pauses that can be found in between each phrase of movement.

Then – when you are able to fully commit to and finish your movement with the phrasing in place, you can gradually start to quicken the tempo. You will have developed the coordination and clarity you need for a more defined, polished piece of choreography. The pauses, phrasing and artistry of the piece will be intact, leaving you feeling powerful about the interpretation you want to showcase.

~~~

By taking the time to investigate your choreography early on, you will create the possibility for fantastic performing opportunities down the road. Enjoy the journey

Contributor Karen Musey is a dynamic Canadian born, New York based performer,teacher and dance adjudicator. Her training includes study at Canada’s Royal Winnipeg Ballet Professional Division, The Banff Centre, EDGE PAC (LA), Upright Citizen’s Brigade, The Barrow Group, Kimball Studio, Canada’s National Voice Intensive, Comic Strip Live and more.

Karen Musey judges national and regional dance competitions and festivals across the United States and Canada. She was a Director/Choreographer Observership Candidate during the 2011/12 season with Stage Directors and Choreographers Union and has served as a rehearsal director and dance captain for KOBA Family Entertainment. Karen Musey is an ABT® Certified Teacher, who has successfully completed the ABT® Teacher Training Intensive in Pre-Primary through Level 5 of the ABT® National Training Curriculum. She is a U.S. Member of the International Dance Council CID, recognized by UNESCO.

Performing highlights – PHISH at Madison Square Garden; World Premiere of the Canadian Opera Company’s Das Rheingold (Wagner Ring Cycle); National Artist Program Gala for the 2003 Canada Winter Games; for HRH Queen Elizabeth II during the Golden Jubliee Tour; Chicago (Rainbow Stage); comedy short Foreign Exchange (72 Hour Asian American Film Shootout); music videos for The Guards and Malynda Hale; international tours and performances with The Young Americans, J.A.R. Productions and KOBA Family Entertainment; stand up and sketch comedy around New York; Bravo! documentaries, films and more. She is currently co-writing a play. www.karenmusey.com

Two Decades At Colorado Ballet

December 17, 2015 by 4dancers

by Sharon Wehner

“What does it mean to you to be celebrating your 20th season with the Colorado Ballet?”

This is a question I have been asked over and over again since our season started this past July—a question asked by my colleagues, by board members, by our marketing department, and by numerous members of the media. I have spent hours pondering it, and each time I am asked, it seems I have a different answer.

It is a big question, and quite honestly, I dread it, because it sends me spinning into a myriad of memories and growth periods—both beautiful ones, and those that were, well, more challenging. My first response is to say that it feels like any milestone birthday. On the one hand, it’s could be viewed as just another number. From a pessimistic perspective, it could be seen as the inevitable passing of time—one year closer to the end. Dancers love to bemoan how old they are getting and how old their bodies feel, a tendency that starts about the age of puberty. But from another perspective, a milestone birthday could be an opportunity to feel blessed—one more year to be able to be and do what I love.

What does it mean to dance for twenty years in the same company? As every dancer knows, choosing this as one’s profession means accepting some unique parameters:

Dancing is a career with a limited lifespan—retirement does not mean turning 65.5 and collecting a pension. Longevity in one company may earn a small amount of seniority, but nothing like the retirement benefits of a company in the corporate world.
Being a professional dancer requires a particular lifestyle commitment. Because our body is our bread and butter, what we do outside the “office” affects our ability to be at the top of our game. Simple things like food, sleep, rest, exercise, and play are all intimately connected to our performance. And as the years pass, maintenance on the body becomes an increasingly refined and conscientious balance of these elements.
Dancing can be a very transient kind of lifestyle. Those who freelance must weave together a patchwork of gigs, supplemented by other kinds of work to pay the bills. They must be able to adapt quickly to new bosses, colleagues, an environments. Even those dancers who want the stability of a company, will often switch companies several times during the span of their careers, for a number of reasons.

Given all of these tendencies, why would someone commit the bulk of their dance career to one ballet company for 20-plus years? When I ask myself this question, there are a multitude of answers, which brings up the question “What are the advantages of such a commitment?” [Read more…]