Whilst classical ballet training conducted in the correct environment is relatively low risk, as with all forms of exercise and sport there is potential for injury and accident. Be aware of your own body and the space you are working in. Ensure you tell your teacher at the beginning of each class of any previous injuries or disabilities, (whether permanent or temporary) or if you are pregnant.
Implementing safe dance practices are the responsibility of each student – you are the best person to know how your body feels, and what your own personal limits are. Listen to your body and treat is with respect, it will reward you for it in the long run. Each person is different, and depending on your own fitness and age you may require more or less maintenance than another person.
Warm-Up and Cool Down
There are two major systems in your body you will need to warm-up
- Your cardiovascular system, and
- Your muscles and joints
Ideally, you should try and start your warm-up 10-15 minutes before your class is due to start. Below are some examples of basic warm-up exercises you can try;
- Jogging gently on the spot
- Standing parallel with relaxed knees, roll down through your spine to touch the floor, and recover to standing
- Gently circling your arms and shoulders
- Gentle knee bends or squats
At the end of class, your teacher will take you through a basic cool-down. Again, depending on your own circumstances, you may need to spend more time cooling down to avoid soreness the next day. Gentle stretching, walking slowly around the room and deep breathing can extend your cool down time.
Stretching and flexibility
Flexibility is a key component to classical ballet technique, but it can also be one of the most elusive! Flexibility is a very individual thing and is determined by a number of factors such as muscle tension, bone and joint configuration, and to some extent, genetic disposition.
The good news is – everyone can improve their flexibility. Here are some simple tips:
- Always adequately warm up your body before you start any kind of flexibility training
- Breathe as you stretch. Deep breathing in and out will help you release any tension that you are holding in your muscles – remember, tension is the enemy of flexibility
- Use massage. Massage is a great way to release deep seated tension in soft tissues. Grab some massage oil or cream and work through tensions spots with long, smooth movements. Always try and massage towards the larger part of the muscle, rather than into the thinner end or tendons.
- Try pressure point releases. Grab a tennis ball or squash ball (depending on the muscle size) and sit in a comfy position. Place the ball under a tension spot and relax. Continue to breathe deeply and try and relax the tension underneath the ball. After 3-4 breaths, move to a different spot. Stop immediately if you feel severe pain or pins and needles. Foam rollers are also a good option for gentle massage. Many physiotherapy clinics sell them to the public.
- Be gentle. Flexibility is only increased in small increments, and with lots of patience. Never push or bounce up and down as you stretch – doing this can decrease your flexibility by making small tears in the muscle fibres which will lead to tighter muscles.
Signs of trouble
You are the best person to know how your body is feeling. Each dancer is different and your body will respond differently from the next person’s. Some soreness and stiffness is to be expected anytime you are learning a new skill and waking up new muscles, however you should not be experiencing pain.
Immediately stop at any point if your feel:
- Strong cramping
- Muscular or tendon pulling or tearing
- Severe shortness of breath or heart palpitations
- Dizziness, light-headedness or nausea
To combat general soreness try these tips:
- Ensure you warm-up properly and cool down well after class
- Soak tired muscles in a hot bath, and try adding Epsom Salts for extra relief
- Give any stiff or sore spots a quick massage and stretch, and see how they respond
- Work to strengthen any weak areas to avoid them being over used during class