Teaching Class vs. Taking Class: What I’ve Learned
As someone who has been dancing now for over 20 years, I never considered the challenges and differences that would happen standing at the front of the room rather than at the barre. I started out with just substituting classes here and there, but at the beginning of the 2023 school year, I joined the amazing staff at Body Language Studios (BLS), and was on a rotation of substitute teachers at Evergreen City Ballet (ECB). There is still a sense of feeling like the new kid on the first day of school; I had only taken one class previously at BLS, so it was an atmosphere I was very unfamiliar with. Now with some time teaching under my belt, and a more familiarity with different technique levels, here are a few things I have learned:
By Andrea Hines, DWC Ambassador
pronunciation: And-rea High-ns | pronouns: she/they
As someone who has been dancing now for over 20 years, I never considered the challenges and differences that would happen standing at the front of the room rather than at the barre. I started out with just substituting classes here and there, but at the beginning of the 2023 school year, I joined the amazing staff at Body Language Studios (BLS), and was on a rotation of substitute teachers at Evergreen City Ballet (ECB). There is still a sense of feeling like the new kid on the first day of school; I had only taken one class previously at BLS, so it was an atmosphere I was very unfamiliar with. Now with some time teaching under my belt, and a more familiarity with different technique levels, here are a few things I have learned:
The corrections you give in class are the ones your younger self got
I remember one of the BIGGEST and most frequent corrections I got as a student was the use of my head and my alonge. Now as a teacher, it’s one of the things I harp on the most with my students. When I am taking class, I give my self a body scan checklist. Before the combination starts, I’m thinking “Where are my back muscles?” “Am I engaging my core and glutes already?” “What muscles do I need to engage for this first tendu?” The amount of significant body awareness I now have I feel has made me a better dancer as an adult than I ever did as a student, and I love that I now get to pass along how to be aware of your body to my students.
Stamina
I know this seems like a weird one, but hear me out! When I am showing a combination, I show it as full out as I would if I was taking class. Reason being I want my students to see more than just what my arms and legs are doing. I want them to see the accent of where in the music I want things. I show them know what muscles I am being aware of during certain parts, all the while, I am projecting my voice to everyone in the studio can hear me. I find my stamina while taking class has improved, just from using my voice while teaching and dancing simultaneously. And oh boy, don’t even get me started on pointe work! (Sorry to my dancers who hear me wheeze through pointe class)
Body Awareness
Until now, I have never been more aware of the little things. Are my fingers too stiff? Am I actively turning out my tendu a la seconde? Like I mentioned in #1, that body scan checklist I mentioned is now almost like a mantra. When I was younger, I felt as though I was just able to do the combination- but now, not only my mind but also my body are exhausted just from the shear amount of mental energy this takes! When I’m teaching, since I am also verbally telling these things to my students it is almost impossibly to NOT think about your body!
Time Management
Funny enough- as a mom, and someone who also works in Corporate America, I didn’t think time management was something I ever had to consider as a ballet teacher! Making sure that I’m not overfixating on corrections, taking up 5-7 minutes of class on that one thing, and to ensure the flow of the class is stable so we are not skipping any pivotal combinations! Even when I go to take open class, I am always so impressed with teachers who are able to give corrections, but not skip frappes or adagio at barre, and also end class on time!
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Learning how to be a dancer is one thing, but learning how to teach effectively is a whole other world! I am so grateful for the teachers I had growing up, but also teachers and colleagues I can take note from and apply to my own classes! At the end of the day, we all want to see our students succeed, and nothing feels better than seeing tangible success from your classes. Being a little over a year back into dancing again, I feel as though this past year has shown more result in my technique than ever! These are just a few of the things that I have learned, and I can’t wait to see what else I learn! Happy teaching, but most importantly, happy dancing!
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
The Dance-Pilates Fusion: Unveiling the Artistry of Movement and Core Harmony
In the enchanting world of dance, where precision and strength weave the tapestry of excellence, I find myself on a transformative journey exploring the profound connection between dance and Pilates. I am currently an apprentice in Romana's Pilates International Teacher training at Kinesia Pilates Seattle. Join me as we unravel the synergy between these two disciplines, understanding why Pilates is not just a companion but an indispensable ally for dancers. Moreover, we’ll delve into the exciting prospects for those of us who dream of becoming Pilates instructors, forging a unique path where passion for dance intertwines seamlessly with a burgeoning profession.
pronunciation: Me-young Mar-go-lis | pronouns: she/her
By MiYoung Margolis, DWC Ambassador
In the enchanting world of dance, where precision and strength weave the tapestry of excellence, I find myself on a transformative journey exploring the profound connection between dance and Pilates. I am currently an apprentice in Romana's Pilates International Teacher training at Kinesia Pilates Seattle. Join me as we unravel the synergy between these two disciplines, understanding why Pilates is not just a companion but an indispensable ally for dancers. Moreover, we’ll delve into the exciting prospects for those of us who dream of becoming Pilates instructors, forging a unique path where passion for dance intertwines seamlessly with a burgeoning profession.
The Dance-Pilates Bond:
I believe dance and Pilates share a beautiful symbiosis, intricately woven with a shared focus on core strength, flexibility, and mindful movement. Joseph Pilates’ creation aligns effortlessly with the physical demands and artistic nuances of dance.
1. Core Harmony: Nestled at the heart of both dance and Pilates is the significance of core strength. Pilates exercises become the compass guiding dancers to a stable foundation, enhancing precision and control in every graceful movement.
2. Flexibility Unleashed: Flexibility, the soul of dance, allows us to express ourselves with fluid grace. Pilates joins the dance journey by introducing controlled stretches that expand our range of motion, enabling us to achieve those beautifully elongated lines and execute intricate choreography effortlessly.
3. Mindful Movements: In the dance and Pilates realm, we celebrate the mind-body connection. Pilates nurtures mindfulness, urging dancers like us to be present in every gesture. This heightened awareness transforms our performances, letting us convey emotions through movement with captivating authenticity.
Why Pilates Holds the Key for Dancers:
1. Injury Prevention and Healing: Dance, a world of physical demands, comes with the risk of injuries. Pilates, with its emphasis on controlled and low-impact movements, becomes our trusted ally for injury prevention and rehabilitation, helping us maintain peak physical condition.
2. Cross-Training Magic: Pilates becomes our secret weapon for cross-training, addressing muscle imbalances and providing a well-rounded workout. This holistic approach safeguards against burnout, keeping us in peak performance shape.
3. Sustaining Dance Careers: Those of us who weave Pilates into our training experience an extended dance career. The strength, flexibility, and body awareness nurtured through Pilates become our fountain of youth, ensuring sustained performance quality over time.
Dreaming of Pilates Instructorship:
Embarking on the path of becoming a Pilates instructor is a thrilling journey, tailor-made for passionate dancers like us:
1. Crafting Dance-Centric Sessions: Imagine tailoring Pilates sessions specifically for dancers, addressing our unique needs and enhancing our performance with every guided move.
2. Collaboration with Dance Studios: Pilates instructors can be the heartbeat of collaboration with dance studios, offering on-site or virtual classes to support fellow dancers in their training and conditioning.
3. Wellness Maestros: Picture being a sought-after expert in dance wellness and rehabilitation, working hand-in-hand with dance professionals to optimize their physical health.
4. Educators in Dance Academies: Seasoned Pilates instructors can gracefully transition into educational roles, imparting wisdom to the next generation of dancers on the incredible benefits of Pilates for both performance and injury prevention.
For dancers like me, Pilates is not just a practice; it’s an integral part of our journey, enhancing our performance, shielding us from injuries, and ensuring longevity in our careers. As we step into the realm of Pilates instruction, our passion for dance becomes a transformative force, opening doors to diverse opportunities. The symbiotic dance-Pilates relationship lets us contribute significantly to the well-being and success of dancers worldwide, making our journey incredibly fulfilling.
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
Version of You with Ambassador Caroline Schmidt
Check out ambassador Caroline Schmidt in DWC latest dance film!
Check out ambassador Caroline Schmidt in DWC latest dance film!
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
Dance and Motherhood
Becoming a mother is a major life goal for many women in the world. But what does it look like when you’re a dancer? So much of the aesthetic of ballet relies on your body looking a certain way, so what happens when you no longer fit that mold? These were questions I started to ask myself when I saw those two VERY dark lines on my pregnancy test.
By Andrea Hines, DWC Ambassador
pronunciation: And-rea High-ns | pronouns: she/they
Becoming a mother is a major life goal for many women in the world. But what does it look like when you’re a dancer? So much of the aesthetic of ballet relies on your body looking a certain way, so what happens when you no longer fit that mold? These were questions I started to ask myself when I saw those two VERY dark lines on my pregnancy test.
I found out in August 2021 that I was pregnant after almost a year of trying. While I was obviously very excited, I couldn’t help but also have a wave of panic come over me once I realized that it meant my body was going to change drastically. As a ballet dancer, there is a certain aesthetic that comes with the art form, and unfortunately, with a former eating disorder and a massive case of body dysmorphia, I was anxious as to what was to come regarding my body changing. The uterus is a safe, warm and cozy place for baby, but for a lot of women, it is often a source of pain and anxiety.
I was determined to stay active throughout my pregnancy. Whether that was getting into the gym, going on walks, or taking ballet class, I promised myself I would keep myself as healthy as possible. I was able to keep with this, until I reached my third trimester. I was diagnosed with Symphysis Pubis Dysfunction, which meant anytime I walked or moved, I had extreme pain in my pelvis. This resulted in being put on bed rest for the last three months of my pregnancy. I would later learn that the reason for this diagnosis was because of my tenacity to stay active. I pushed myself too far, didn’t slow down, and as a result, my body was FORCING me to rest. While I knew logically this was the safest option for me and my baby, the little voice in my head said “Well, what now?”
From my first OB/GYN appointment to my 39-week appointment, I had gained a total of 50 pounds. While this is a totally normal amount of weight to gain while pregnant, my body dysmorphia told me otherwise. I was ready and determined to get back into shape after I gave birth. Cut to April 20th, 2022, my water broke at 11:30pm, and it was go time! 19 hours later, my son was here! I would later learn that the reason for my pelvic pain was also due to an 8 pound 3 ounce baby living inside me. But here we are, a new family of three! The next six weeks of recovery, healing and figuring out how to keep a tiny human alive swept by faster than I could have ever imagined. Once I got the go ahead to incorporate exercise back into my life, I thought to myself “How the F&!# am I supposed to find time to exercise when I have a tiny demon attached to me 90% of the day???” It started with small walks, while my son was napping, following a YouTube workout, and eventually, I got back into a ballet class…. But not right away.
I volunteer as one of the Rehearsal Assistants at Evergreen City Ballet, which means that I assist run rehearsals and teach choreography for whatever production we are getting ready for. In this instance, we were gearing up for Nutcracker. Running these rehearsals became another form of exercise, and one that I enjoyed. Rehearsals continued on, and we got to our final weekend of shows. I made a vow to myself that night, and promised myself that I would work my butt off, so I could get in shape enough to perform in Nutcracker 2023. And not just a character role; this meant I would strap on my pointe shoes and perform in a corps role.
January 2023
I looked into as many Open Adult classes as I could. I started the week on Mondays taking a beginner’s class at Northwest Ballet Center, so I could get back to basics and work on the fundamentals of ballet technique. Since this class went from 8pm-9pm, I was able to hand off any baby-duties to my amazing Husband. I won’t lie, this was a STRUGGLE, as I also work a regular 9am-5pm corporate job. I also recognize that I have the luxury of the support of a partner, so I am able to pursue the activities I want to pursue. Even if it meant bringing my son to the studio, my heart NEEDED to be in the studio.
After a few weeks, I started taking other open classes at Evergreen City Ballet & Dance Conservatory Seattle. Both these places have a special place on my heart for a few reasons:
ECB is where I got all my training. It is my comfort- my second home.
DCS is so incredibly inclusive, so I didn’t have to worry about my body looking a certain way to fit in. This place helped me rebuild my relationship with this new body of mine.
March 2023
I got fitted for pointe shoes from the ever so lovely Samantha from Dancewear Center!
June 2023
I performed a contemporary piece with DCS, and got back on stage for the first time in 12 years.
I continued to take classes, continued to get my strength and flexibility back, and then, we get to September 2023. Nutcracker casting is posted, and I see my name on the list: Andrea Hines, Snowflake & Flower. This was a momentous time for me. I have achieved my goal. I have the opportunity to perform the same choreography I performed as a student, 13 years later. As I’m writing this, I am in between Nutcracker rehearsals, and I am just happy.
As I mentioned, I am so incredibly lucky to have the support of my Husband, Maveryke, and a part-time nanny who allows me to get out of the house so I can take class and make it to rehearsal.
I just want to share that dance after giving birth is possible. It’s cliché, but it truly takes a village. My son is lucky to have so many people who are willing to watch him so I can achieve this goal of being able to dance again. I cannot thank them enough, from the bottom of my heart. And thank you Dancewear Center for taking a chance on me as your new Ambassador, and being able to share a new perspective.
Happy Dancing, and Happy Parenting!
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
Get To Know DWC Ambassador Andrea Hines
Andrea Hines trained in dance at a high level from a young age in classical ballet. She started in Tacoma City Ballet and transitioned to Evergreen City Ballet and continued to train throughout high school. Since then she took some time off from dance, moved to California and back again, got married and had a baby! In 2019 she decided to come back into the dance world. Starting in the administrative side and then gradually back into ballet classes. Read on to learn more!
pronunciation: And-rea High-ns | pronouns: she/they
By Samantha Weissbach, DWC Owner & General Manager
Andrea Hines trained in dance at a high level from a young age in classical ballet. She started in Tacoma City Ballet and transitioned to Evergreen City Ballet and continued to train throughout high school. Since then she took some time off from dance, moved to California and back again, got married and had a baby! In 2019 she decided to come back into the dance world. Starting in the administrative side and then gradually back into ballet classes.
Andrea speaks to the difficulties and realities of getting back into dance after having a baby. She says it is fully possible, but it takes time. Social media skews many mothers’ expectations and can make them feel inadequate if they are unable to bounce back immediately. She wants to share her journey, and show other mothers a realistic approach to returning to activity after the baby.
This has become an overarching passion for Andrea. They want to teach others that what you see on social media is often improbable to achieve and at times, simply impossible. She feels the culture has shifted into nonstop comparisons. She says, “love that body that you have now, and work with what you have.”
Andrea teaches at BLS and ECB which holds open classes on Saturdays for adults. They will be performing in Auburn December 8-10th and Ikea Performing Arts center December 15-17th.
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
Get To Know DWC Ambassador MiYoung Margolis
MiYoung Margolis is one of our newest ambassadors here at DWC! She has had a wonderful career in the arts both in South Korea and here in Seattle. An accomplished mixed media artist, fashion designer and choreographer, she brings a unique perspective to the arts and our ambassador program. Read on for more about this unique and interesting artist!
pronunciation: Me-young Mar-go-lis | pronouns: she/her
By Samantha Weissbach, DWC Owner & General Manager
MiYoung Margolis is one of our newest ambassadors here at DWC! She has had a wonderful career in the arts both in South Korea and here in Seattle. An accomplished mixed media artist, fashion designer and choreographer, she brings a unique perspective to the arts and our ambassador program. Read on for more about this unique and interesting artist!
MiYoung trained from a young age in classical western dance as well as traditional Korean dance and eventually received her degree in dance in South Korea. After moving to Seattle she worked in various artforms including visual art and fashion. Her gallery in Seattle displays her impressive range of art and creations and doubles as her company’s rehearsal space.
She is very passionate about getting every body into dance (something we can definitely agree on). She focuses her teachings and art on including all humans regardless of their background or training.
Her dance company, MMDC, is co-hosting the O-Jak Bridge Dance Festival with Adage Ballet on Dec 9th at the Erickson Theater in Seattle. They will be performing a non-traditional Swan Lake performance, as well as performances by multicultural artists and choreographers. You can click here to book tickets now!
We are thrilled to have MiYoung join the DWC family and you can look forward to seeing more from her on our Instagram and YouTube!
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
How to Create a Dancer Warm Up and Why it is Important
As a young dancer I never really considered the importance of warming up. If you looked across the room before a ballet class I remember seeing dancers sitting in their middle splits, legs on the barre stretching forward and chatting about their weekend plans. When I got to college level dance I discovered my schools recreation center and weight room. It was not until my Anatomy and Physiology class in college that I learned how to strength train and why it is so beneficial in activities like jumping and leaping that was necessary in dance.
By Caroline Schmidt, ACE CPT, DWC Ambassador
pronouns: she/her | pronunciation: kay-row-line sh-midt
As a young dancer I never really considered the importance of warming up. If you looked across the room before a ballet class I remember seeing dancers sitting in their middle splits, legs on the barre stretching forward and chatting about their weekend plans. When I got to college level dance I discovered my schools recreation center and weight room. It was not until my Anatomy and Physiology class in college that I learned how to strength train and why it is so beneficial in activities like jumping and leaping that was necessary in dance. In undergrad I started personal training and discovered a warm up routine that worked for my body. The first most important thing when creating a warm up is to ask yourself what is required of me? In running you need strong legs and core, for rock climbing you need mobility and upper body strength, in swimming you need length and power. My warm up routine is a combination of yoga, running and strength training that I have found over the years!
You might ask: why do I need to warm up? I am a young dancer I can just jump right in to my dancing right? Well, there are many benefits to a good warm up. The most important thing is that it is a gentle way to start preparing your body for what is to come. If you were to do a heavy squat you wouldn’t just jump in to lifting the heaviest weight right? You start with a gentle activation of the muscles to tell them it’s time to work. It is also good for your muscles and your heart to gradually build up to movements. A warm up is also really important to decrease the likelihood of injury. If you go too hard too fast you might tear a muscle or hurt yourself.
Studies have shown the importance of a good warm up and how it can increase your performance in 79% of all aspects being analyzed. This analysis has shown that performance improvements can be seen after completion of adequate warm-up activities, and there is little evidence to suggest that warming-up is detrimental to sports participants. (Fradkin et al, 2010). There has been a large debate regarding if static stretching before activity decreases physical athletic performance. I prefer a dynamic stretching approach which you can see is built into my example warmup program. Dynamic stretching is where you are stretching throughout a range of motion however you aren't just sitting in a position for prolonged period of time. You are active and using your muscles to move through the range. I like this because it is more functional in dance! There are also some detrimental effects to just static stretching especially before you are warm enough including decreasing your ability to produce a strong muscle contraction for powerful movements like jumping and thus decreasing performance (McMillan, 2006).
I like to take a very analytical approach to my warm up. You have your major joints and its a good idea to warm up each major muscle group. Major muscle groups include: glutes/hamstrings, quads/ hip flexors, shins and calves, abdominals, chest pushers and pullers. An exercise for each with a gentle activation will start to remind these muscles it's time to work! I like to start with a whole body connection to get the blood flowing and end with a full body connection moment putting everything together. I also like to do exercises where I am not only stretching but strengthening to start to build the neural connections. This is an example warm up routine that I have found works for my body but may not necessarily for everyone!
My Warm Up Routine:
Step 1: whole body connection movement
- Sun Salutation from standing into plank and hip stretch with worlds greatest stretch
Step 2: chest pushers
- Plank shoulder taps
Step 3: back pullers
- Superman and lat pulls
Step 5: quads/ hip flexors - Bird dogs
Step 4: glutes/hamstrings - Bridges
Step 6: abdominals
- Dead bugs
Step 7: shins and calves
- Squat into a calf raise
Step 8: full body connection moment puting everything together
- Single leg RDL with arm movements (balance incorporated into the movement)
Resources
Fradkin AJ, Zazryn TR, Smoliga JM. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research. 2010;24(1):140-148. doi:https://doi.org/10.1519/jsc.0b013e3181c643a0
Kozai A, Surgenor B, Ma. The Importance of a Good Warm-Up: Are You Warm Enough to Start Dancing?; 2017. https://iadms.org/media/3598/iadms-resource-paper-the-importance-of-a-good-warm-up.pdf
McMillian DJ, Moore JH, Hatler BS, Taylor DC. Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance. The Journal of Strength and Conditioning Research. 2006;20(3):492. doi:https://doi.org/10.1519/18205.1
NYSMI | The Importance of Stretching and Warm Up Exercises Before Physical Activity. Accessed August 24, 2023. https://nysportsmedicineinstitute.com/the-importance-of-stretching-and-warm-up-exercises-before- physical-activity/#:~:text=Warming%20up%20exercises%20increase%20blood
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
Get To Know DWC Ambassador Vania Bynum
Vania Bynum is one of our newest ambassadors with a unique dance story and very interesting perspective, read on to learn more about her and her organization, VCBynum Arts & Education!
Vania Bynum | van-ee-uh bye-num | pronouns: she/her
By Samantha Weissbach, DWC Owner & General Manager
Dance can be life-changing in many different ways. It can unleash a new identity inside and help express oneself for the whole world to see. We got the chance to speak with our very own DWC Ambassador Vania Bynum about what dance means to her! Read on to learn more about Vania’s dancing journey and what inspired her to become a DWC Ambassador!
Vania started dancing when she was in a club in school that allowed opportunities for underserved communities to be immersed in various forms of art. She was introduced to dance through this program and she shares she was in and out of this program for a couple of years. After going to college to become a software engineer, she came across Alvin Ailey for the first time in her late 20s and she realized that she needed to get back into dance.
While she was working at Microsoft, she would take classes in order to get back into dance and practice. Vania danced for Eastside Dance and Elizabeth’s Dance Dimensions in adult groups which made her want to further her artistry and take her dancing to the next level. Vania took a year off and studied dance which was her love and passion and auditioned for Cornish College of the Arts where she got in.
When asked about what inspired her to become a DWC Ambassador, Vania shares that her friend, former DWC Ambassador Robbi Moore, introduced her to the program. She was asking them about the things they were posting and they talked about it which led to Vania doing her own research. She believes that this will allow her to move forward in her dancing journey and be able to share her story with others. This can allow her to grow as not only a person and push herself but as an artist as well.
Vania is in a 50+ group that is called The Throwbacks that do performances so be sure to watch out for those performances! Vania also has VC Bynum Arts and Education which hosts classes in Bellevue, so look out for those flyers and sign up for classes!
We are so excited to have Vania as one of our DWC Ambassadors! Be sure to check out the full interview on YouTube!
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
Ian Howe on His Journey with Mental Health & Dance
DWC Ambassador, Ian Howe, speaks about his journey through dance during the pandemic. His story is especially interesting as a studio owner! Often we don’t hear from that aspect of the dance industry and it’s refreshing to get a different perspective on the dance world. He also bravely speaks to his difficulties with mental health, anxiety and depression. Ian shares that while things can still be difficult, he is progressing forward and you may be able to relate. Watch the video for the full talk!
“One of the biggest things I needed to learn, is that it’s okay to not be able to do EVERY thing.”
DWC Ambassador, Ian Howe, speaks about his journey through dance during the pandemic. His story is especially interesting as a studio owner! Often we don’t hear from that aspect of the dance industry and it’s refreshing to get a different perspective on the dance world. He also bravely speaks to his difficulties with mental health, anxiety and depression. Ian shares that while things can still be difficult, he is progressing forward and you may be able to relate. Watch the video for the full talk!
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
How To Tie Ballet Flats
Ballet shoes come in many different shapes and sizes. Some can be black, pink, or white and have strings or no strings, but for shoes with strings, it is important to know how to tie them for classes. DWC Staff Member Emma Neilson is here to help give you some tips and tricks on how to tie your strings properly! Read on to learn more!
By Emma Neilson, DWC Social Media Manager & Pointe Fitter
Ballet shoes come in many different shapes and sizes. Some can be black, pink, or white and have strings or no strings, but for shoes with strings, it is important to know how to tie them for classes. DWC Staff Member Emma Neilson is here to help give you some tips and tricks on how to tie your strings properly! Read on to learn more!
Materials needed:
Ballet flats with strings
Tape
To start, put the shoe onto your foot and pull the drawstring so the extra fabric around the shoe is flat against your skin.
Once the drawstring is pulled, tie the two elastic pieces into a bow.
Take off the shoe and get a small piece of tape.
Grab the ends of the bow, pull them together, and put the tape around the strings.
Tuck the strings into the front of the shoe and push the tape down on the front inside of the shoe.
Try on the shoe and make sure that the tape doesn’t fall off. If needed, use more tape!
We hope that these steps can help you if you need to tie your ballet flats. Each teacher is different so be sure that you find out what they would like first before cutting or tying your shoes! Be sure to watch the full video for a visual step-by-step on how to tie your shoes!
Disclaimer
All content found on the Dancewear Center Website, Instagram, Facebook, Pinterest, and all other relevant social media platforms including: text, images, audio, or other formats were created for informational purposes only. Offerings for continuing education credits are clearly identified and the appropriate target audience is identified. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. Dancewear Center does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on dancewearcenter.net. Reliance on any information provided by dancewearcenter.net, Dancewear Center employees, contracted writers, or medical professionals presenting content for publication to Dancewear Center is solely at your own risk.
Links to educational content not created by Dancewear Center are taken at your own risk. Dancewear Center is not responsible for the claims of external websites and education companies.
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