Skip to content

The Ballet Doctor

Strength. Technique. Nutrition.

  • Home
  • About
    • About TheBalletDoctor.com
    • Terms and Conditions
    • Privacy Policy
    • Disclaimer
    • Cookie Policy
  • Cross-training
  • Nutrition
  • Technique
  • Coaching
  • Contact

Cookie Policy

Click on the link to view our Cookie Policy…

https://app.termly.io/document/cookie-policy/83819c9b-ac75-48b2-8e66-0b05a28dad90

 

Click on the button below to manage your cookie preferences

About TheBalletDoctor.com

Meet Rebekah… founder of TheBalletDoctor.com and budding ballerina turned classical ballet coach and physiotherapy student...

Recent Posts

  • Balance boards and ballet… do they really work?
  • What are the benefits of foot rolling for dancers?
  • Boost speed and precision in petit allegro with these exercises
  • Achieving precision and speed in petit allegro
  • Building ankle strength for ballet

Recent Comments

  1. Achieving precision and speed in petit allegro - The Ballet Doctor on Boost speed and precision in petit allegro with these exercises
  2. Boost speed and precision in petit allegro with these exercises - The Ballet Doctor on Achieving precision and speed in petit allegro
  3. theballetdoctor on Is turn out limiting the height of your développés?
  4. physiotherapy clinic mississauga on Is turn out limiting the height of your développés?

Archives

  • October 2024
  • May 2024
  • November 2023
  • June 2023
  • May 2023
  • January 2023
  • December 2022
  • November 2022
  • September 2022

Categories

  • Cross-training
  • Nutrition
  • Technique

theballetdoctor
Nutcracker season is upon us… and this is what y Nutcracker season is upon us… and this is what you NEED to be eating to stay fuelled for your performances💪💪 We’ve got… -Brown rice which is a complex carbs that releases lots of energy over a longer period of time throughout your class or performance (say bye bye to crashes)⚡️ Brown rice (and black beans👇) are also a fab source of magnesium which helps to stop those nasty muscle cramps🤕 -Black beans for all your plant-based protein and potassium needs to keep those muscles strong and contracting effictively💪💪 -Lettuce, tomatoes and cucumber which are great sources of Vitamin K for bone health🥗 -Tomatoes and black beans are also sources of antioxidants which help to reduce inflammation in the body after a tough performance😫 Make sure to add some soy or sweet chilli sauce to make it extra tasty😋😋 Make sure to LIKE and FOLLOW for more of the best tips and tricks for dancers👍✨ **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #pointe #enpointe #dancescience #dancenutrition #dancephysio #arabesque #tendu #plie #pirouette #theballetdoctor #balletcoach #nutcracker #nutrackerseason #ballerinasofig #dancersofig #balletshoes #pointeshoes
Little autumn dump🍂🍁… 1. New hair new me💇‍♀️ 2. Pretty street in the Lake District⛰️ 3. Post-Nutcracker pizzaaa🍕 4. Pretty house in the Lake District⛰️ 5. Highland cows are on trend🐮 6. View from the Devil’s Bridge🪨 7. Biggest croissant I’ve ever seen🥐 8. Uni🎓 9. Cute garden centre trip🚜
Pointe shoes have a bad rep for causing bunions, b Pointe shoes have a bad rep for causing bunions, but are they really the problem?🩰… As a pointe shoe fitter, I saw a fair few dancers showing signs of bunions before they had even started pointe work. But why?🤔… No 1. Forced Turn Out… Turn out is supposed to be initiated at our hips, however when we lack strength in our external rotators we often use our ankles and feet to fake flat turn out. Doing this can lengthen the ligaments of our feet leading to bunions🤕 No 2. Jumping!! During allegro, we move through the toes when we push off the ground and when we land. This places lots of strain on our first metatarsophalangeal joint (bunion bone) which can lead to poor alignment and bunions😭 No 3. Ballet flats We all like our ballet flats to fit super snug to enhance our arches, however when we relevé our toes naturally spread out, and tight shoes prevent this from happening… This means our toes end up getting squished, and the repetitive strain on the first metatarsophalangeal joint from this can cause bunions🐾 Now this post isn’t meant to scare you or warn you off ballet… however it’s important to be aware of the need to care for our feet to avoid conditions like bunions (and also to understand that whilst pointe shoes can contribute to bunions, they’re not the sole cause in ballet)🦶 You can do this by strengthening and stretching your feet by doing exercises including toe spreading, foot doming and big toe figure of 8s. Remember to also strengthen the external rotators by doing clamshells and fire hydrants to help improve natural turnout💪 Make sure to LIKE and FOLLOW @theballetdoctor for more of the best BALLET TIPS and TRICKS👍✨ **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #ballettips #ballethacks #onlineballet #balletcoach #balletteacher #pointe #pointeshoes #penche #bunion #bunions #feet #balletfeet #balletphysio #dance physio #ballettechnique #crosstrainingfordancers #dancescience #theballetdoctor #ballerinasofinstagram #dance #dancer #danceteacher #dancersofinstagram
This is your sign to stay open minded🤯. Here’ This is your sign to stay open minded🤯. Here’s why👇👇 A super common thing I’ve experienced as a pointe shoe fitter is students writing off brands or styles of pointe shoes that they have never tried, just because a teacher or friend ‘doesn’t like them’☹️ Whilst it is very important to listen to your ballet teacher, it’s also a good idea to remember that everybody’s feet are SOOO completely different… In the most respectful way possible, if your teacher isn’t a trained pointe shoe fitter or doesn’t have a strong knowledge of foot anatomy (this isn’t always required to become a qualified teacher) then they may not be fully aware of the extent to which our feet can differ and how we all need a pointe shoe tailored to our specific foot type. By this I’m talking about… 1. Foot shape and toe shape🦶(wide, narrow, square, tapered, Egyptian, Greek)… 2. Arch🌈(flatter feet vs higher instep) 3. Strength of the intrinsic muscles and ankles💪(can determine shank strength required) 4. Foot structure and flexibility🤸‍♀️(some people have metatarsals which ‘squish’ together more easily which can require a narrower shoe) And the list goes on… The next time you go for a pointe shoe fitting, please turn up with an open mind… there’s no harm in trying on every shoe offered by your fitter, even if you think you know what you’re looking for. After all, your Cinderella shoe might be totally unexpected👑!! **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #ballettips #ballethacks #onlineballet #balletcoach #balletteacher #pointe #pointeshoes #penche #ballettechnique #crosstrainingfordancers #dancescience #theballetdoctor #ballerinasofinstagram #dance #dancer #danceteacher #dancersofinstagram
Ballerinas, this is your sign to stop feeling guil Ballerinas, this is your sign to stop feeling guilty for enjoying your favourite foods… and the best news is that if you want to, you can make them super healthy too🍝👇 This is my mum’s extra nutritious homemade spaghetti bolognese. Keep reading to find out what makes it so healthy😋… 1. High in Protein🥩 Not only is beef super high in protein, it also contains all of the essential amino acids as well as iron, zinc and B vitamins. Ballet dancers need to be eating lots of protein for muscle growth and repair to help us meet the physical demands of ballet💪 2. Low in saturated fats🌭 Evidence has shown that eating lots of saturated fats can be harmful for heart health and can lead to inflammation (not what we want as dancers). Lean minced beef was used to make this spag bol which is lower in saturated fats❤️ 3. High in fibre and complex carbs🍝 We used brown spaghetti which is a complex carb. Complex carbs are amazing for dancers as they are packed with nutrients and provide energy which lasts for a longer period of time than simple carbs (white pasta)!! 4. Veggies!!🥦🥕 Onions, peppers, tomatoes and carrots have gone into this spag bol. Veggies have so many benefits, some of which include being great for digestive health and reducing muscle inflammation! Top Tip! If you eat a lot of red meat and are worried about the negative health impacts, try substituting half of the minced beef for black beans! These are also a great source of protein and are packed with nutrients🍏 Get your apron on and give it a go now👩‍🍳!! **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #dancescience #dancenutrition #nutririon #balletcoach #onlineballet #balletphysio #arabesque #penche #pirouette #fouette #tendu #plies #pointe #pointeshoes #theballetdoctor #ballerinasofinstagram #balletlife #dancersofinstagram #dancelife
But really… are balance boards just the latest f But really… are balance boards just the latest fad?? Absolutely not!!👇👇… There are a couple of science-backed facts which prove that balance boards actually work to improve our balance, one of them being the idea that using repeated use of balance boards can improve our brain-muscle connection, enabling us to gain stability and control quickly and effectively when we start to fall off balance. Here’s how… •Our muscles make small adjustments to keep our centre of mass over our toes when balancing⚖️ •These adjustments are controlled by the brain, which sends signals to muscles🧠 •Signals travel through synapses and neurons, part of the nervous system😳 •Practicing balance strengthens the brain-muscle connection, making signals faster and more precise💨 •This helps us regain stability more effectively💪 Make sure you go and grab yourself a balance board now!! This is the @tenduworld balance board and it’s got a big thumbs up from me👍😃 For more of the best science-backed tips and hacks to help you improve your technique, make sure to follow @theballetdoctor and check out the link in bio for The Ballet Doctor blog!!🩰🩰 **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk.** #ballet #ballerina #balletdancer #dancescience #balletphysio #dancephysio #theballetdoctor #pointe #enpointe #balanceboard #balance #jete #fouette #pirouette #arabesque #tendu #plies #ballerinasofig #balletlife #dancersofinstagram #dancelife
Bunheads… don’t sit on your ballet progress by Bunheads… don’t sit on your ballet progress by not visiting The Ballet Doctor blog (link in bio)👇👇 The Ballet Doctor Blog is your go-to place for all things technique, cross training and nutrition for dancers🩰 SOOO much research goes into every article written on the blog, using the science behind dance to bring you the hard facts you need to know to improve your strength and technique and develop as a dancer!! Now be warned, the articles are not a quick fix… I don’t do the type of ‘arabesque with a resistance band 10 times and suddenly you’re Sylvie Guillem’ content that you may see around on social media because guess what… it doesn’t work😭 (disclaimer- that’s just my humble opinion. Please no hate🙏) In order to improve our technique, whether that be getting your leg higher in extensions or achieving endless fouettés, you need to be CROSS TRAINING regularly to improve strength and flexibility simultaneously (and by cross training I mean doing our squats, RDLs, lat pull downs etc, not ‘ballet in the gym’)🏋️‍♀️ If there’s an area in ballet you’d like to improve, pop me a message or comment on this post and I’ll do my very best to get creating something to help you with your goals!! In the meantime, head over to the link in bio if you’re ready to take your ballet progression into your own hands🙏🙏 **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #ballettips #ballethacks #onlineballet #balletcoach #balletteacher #pointe #pointeshoes #penche #ballettechnique #crosstrainingfordancers #dancescience #theballetdoctor #ballerinasofinstagram #dance #dancer #danceteacher #dancersofinstagram
I bought this pair of pointes a week before I was I bought this pair of pointes a week before I was told to stop ballet, meaning that (thankfully) I never actually had to dance in them… now this is funny because I had previously worn this style of shoe for years without a problem, however as we grow our foot shape can change, and these pointes just don’t work for me anymore😭. Here’s why… #1- Too wide in the box When I go en pointe in these boots my big toes literally SCREAM. As a trained pointe shoe fitter, I know that this is because they’re too wide for me. When you put your foot into your pointes, there should be some resistance from the width of the shoe (if your foot easily slides into the shoe then they’re too wide). When I put these pointes on, my feet slide in easily, and I can comfortably wear them with a thick pair of socks on without them feeling remotely tight in the width ( 🚩). The reason I’m struggling with these shoes now could be because my feet have lost some of their muscle mass which often shows up as extra width (I haven’t done ballet for 6 years). It’s not uncommon to see dancers who train a lot to have quite wide feet as they build up the muscle around their toes/metatarsals which is really good for pointe work💪💪!! #2- My toes are curled up inside the box Even though pointe shoes are designed to be a very snug fit, you should always be able to completely flatten your toes inside the shoe, even if you can feel the end of the shoe with your big toe (this is normal). Always be aware that going en pointe on bent toes can be harmful, so don’t do it‼️!! Now this absolutely nothing against this style of shoe… in fact it’s a perfectly good shoe, it just isn’t right for my current foot shape. Remember, just because a shoe doesn’t work for you, doesn’t mean it’s a ‘bad shoe’👍. **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #pointe #pointeshoes #enpointe #pointeproblems #penche #arabesque #pirouette #fouette #balletcoach #theballetdoctor #onlineballet #dancescience #dancerofinstagram #ballerinasofinstagram
**BIG LIFE UPDATE - I’m going to be a PHYSIO👩 **BIG LIFE UPDATE - I’m going to be a PHYSIO👩‍⚕️💪!!!** During the first few years after being told that I couldn’t do ballet anymore because of my Snapping Hip Syndrome, I felt completely lost… so much so that I started (and dropped out of) two different degrees because they weren’t filling the void, and I ending up working multiple jobs that I didn’t want to do… just because I didn’t know what to do now that I didn’t have ballet anymore. I started The Ballet Doctor back in the Autumn of 2022 when it became my mission to educate dancers to understand their bodies as a way of helping to prevent others from suffering career-destroying injuries. Being back in the dance industry meant that I didn’t feel quite as lost anymore, and it was fulfilling to know that my own experiences both in ballet and with injury weren’t a total waste if i could use them to help others💖. I’m not a medical professional (yet, hehe🥳!!), and therefore SOOO much research goes into everything that you see on Instagram, and more extensively the articles that I post on The Ballet Doctor blog (link in bio). From the start, I loved doing the research and learning about biomechanics, anatomy and how we utilise our muscles to do all the crazy things we need to do in ballet🩰. But just doing the research wasn’t enough… and that’s when I decided that I wanted to become a physiotherapist (swipe 3 times for the maybe it was always destined to be photo😆)! Although I am only at the beginning of my physio journey, I already know that the big end goal is to be a resident physio at a vocational ballet school or ballet company… and I am so excited to get there😁!! Of course, i’ll still be keeping up with The Ballet Doctor content, and hopefully I’ll be able to bring you more and more helpful tips and exercises as I continue to learn about our wonderful anatomy and crazy ballerina bodies! Stay tuned for the cap and gown post in 4 years🤞🎓👩‍🎓… Ballet Love💜xxx #theballetdoctor #ballerina #balletdancer #dancescience #dancephysio #pointe #pointeshoes #penche #arabesque #pirouette #tendu #ballerinasofinstagram #balletlife #dancersofinstagram #dancerlife
Want to know what’s causing your intense BIG TOE Want to know what’s causing your intense BIG TOE PAIN when dancing en pointe?? Keep reading👇👇 As a pointe shoe fitter, I have found that one of the most common causes of big toe pain is wearing a shoe that is too WIDE… When en pointe, we want the box of your shoes to really hug your toes in the width as this helps to keep you suspended off the ground🚀🕊️ When a shoe is too wide, our feet slip through the box which means that all our weight is driving into the floor through the big toe, and this is seriously painful😰!! As traditional pointes are made out of a papermache-like material, the more we wear them the more the box softens and grows in the width… This means that if you’re suddenly starting to experience big toe pain, it’s definitely time to go for another fitting to find a pair of pointes that are properly supporting you around your tootsies🐾!!! Make sure you head over and check out THE BALLET DOCTOR BLOG (link in my bio) for more of your fave TECHNIQUE AND CROSS TRAINING TIPS… See you there👋👋!!! • **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #pointeshoes #pointe #enpointe #pointefitting #pointeshoefitting #pointepain #balletphysio #dancescience #theballetdoctor #jete #pirouette #tendu #developpe #onlineballet #balletcoach #balletclass #pasdedeux #ballerinasofinstagram #balletlife
Struggling to get on to the platform of your point Struggling to get on to the platform of your pointes?? These are my top tips👇👇… #1- Improve your foot strength 💪 Standing en pointe requires us to bend the shank of our shoes into an arch shape, however this can be difficult if the intrinsic muscles in our feet are weak as it makes it harder for us to manipulate the shank… To strengthen these muscles, try doing exercises like foot doming, towel scrunches and toe spreading🦶 #2- Opting for a shoe with a weaker shank Whilst you’re working on strengthening your feet, there’s no harm in asking your pointe shoe fitter for a shoe with a softer shank that better accommodates your current level of foot strength and flexibility. A softer shank makes it easier to bend the shoe into an arch shape with your feet to help you get on to the platform, however remember not to become lazy and keep up with your foot strengthening 🦶💪!!! Make sure to LIKE and FOLLOW for more of the best ballet tips and tricks✨🩰!!! **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #ballettips #ballethacks #onlineballet #balletcoach #balletteacher #pointe #pointeshoes #penche #ballettechnique #crosstrainingfordancers #dancescience #theballetdoctor #ballerinasofinstagram #dance #dancer #danceteacher #dancersofinstagram
However if you do want strong feet for pointe work However if you do want strong feet for pointe work, this is why you should give this one a go👇👇… Demi pointe-to-pointe rises are actually a very tricky exercise (especially for beginnners) as you’ll need to really use the strength in the toes to rise up on to pointe without being able to use momentum! Doing so strengthens the INTRINSIC MUSCLES of the foot which helps us control and support our toes and arch when dancing en pointe🩰 And that’s not all… this exercise is my fave for strengthening the TOE FLEXORS (flexor digitorum longus and flexor hallucis longus) to help support the foot alignment in plantar flexion (the en pointe position)! Give this one a go and thank me later💖💖 *FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletstrength #pointework #pointeshoes #pointe #enpointe #theballetdoctor #porselli #pirouette #enchainement #flicflac #soutenu #tendu #ballerinasofinstagram #dancelife #balletcoach #onlineballet #crosstrainingfordancers
Special solo or photoshoot coming up📸?? This is Special solo or photoshoot coming up📸?? This is my go-to for when the boots are needing a little makeover💄… I am using the @pointepeople Pointe Paint available from @porselli_dancewear in the shade ‘Victoria Paige Red’🔴🔴 Head over to their website to grab yours now🛒!!! **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #pointe #pointeshoes #pointeshoe #pointepaint #redshoes #theredshoes #solo #arabesque #degage #corpsdeballet #dance #dancer #dancewear #leotard #penche #pirouette #fouette #theballetdoctor #porselli
Want to elevate your balance, turn out and arch su Want to elevate your balance, turn out and arch support this summer☀️!?… This exercise is called FOOT INVERSION, and is used to strengthen a muscle called the TIBIALIS POSTERIOR🦶 The tibialis posterior is important to us as dancers for… 🩰IMPROVING ARCH SUPPORT 🩰Helping us to POINT OUR TOES (plantar flexion) for a gorgeous banana foot and better stability en pointe 🩰Reducing the ROLLING IN (overpronation) of our feet when we stand in a turned out position or plié 🩰Improving our BALANCE by providing increased ankle stability and strength Grab your @tenduworld exercise ball from @porselli_dancewear and give it a go now💪💪!!! **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletstrength #ballettechnique #tibialisposterior #balletcoach #barre #balletbarre #pointe #physio #balletphysio #dancescience #theballetdoctor #pointeshoes #balletfeet #anklestability #pirouette #fouette
One of the most common problems I see as a pointe One of the most common problems I see as a pointe shoe fitter is dancers struggling to get over the platform of their pointes… This is how I fix it👇👇 When we are en pointe, our feet and ankles are in a position called PLANTAR FLEXION (otherwise known as pointing our toes)… When we are en pointe, our feet need to be pointed enough to bend the shank of our pointes which will allow us to get the platform on the floor whilst keeping our knees straight📏 This pointed position requires strength and flexibility in the strength and ankles… Towel scrunches are great for strengthening the instrinsic muscles of our feet for a better banana foot🍌, whilst CALF RAISES help is to improve strength and flexibility in the ankle as we gradually move through the plantat flexion position over and over again💪💪 Make sure you LIKE and FOLLOW for more of the best BALLET TIPS and HACKS🩰🩰 **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #ballettips #ballethacks #techniquetips #pointe #pointeshoes #enpointe #pointetips #pointehacks #plantarflexion #pointedtoes #theballetdoctor #balletstrength #dancescience #balletphysio #pirouette #penche #adagio
Got a new pair of boots🩰🩰?? Try this exercis Got a new pair of boots🩰🩰?? Try this exercise to help break them in👇👇… The Forced Arch Tendu is one of my FAVES for breaking in the boots💪… This is because we have to use our bodyweight to push into the arch of the shoe to help manipulate the shank to create that gorgeous arch shape. When you’re doing this exercise, make sure you really give into gravity and allow your body to relax to help break in the shank🧘‍♂️. Make sure to Like and Follow for more of the best POINTE SHOE TIPS!!! **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this site is for informational and educational purposes only. The use of this information is at your own risk. ** #pointeshoes #pointe #pointework #barre #balletbarre #bloch #porselli #theballetdoctor #ballet #ballerina #balleshoes #dancewear #leotard #arabesque #pirouette #enpointe #fouette
Do your feet ROLL IN when you plié or turn out? I Do your feet ROLL IN when you plié or turn out? If so, I got you ballet bestie👇👇… Rolling in of the feet is known as PRONATION, and is common whenever we plié or turn out our feet🦶🦶. We can prevent pronation by strengthening the TIBIALIS POSTERIOR… The tibialis posterior is a muscle located towards the back of the lower leg, and stabilises the foot arch to keep it lifted which prevents it from rolling in towards the floor👣👣! The RESISTED RELEVÉ is a great exercise for strengthening the tibialis posterior to prevent pronation when you plié or turn out!!! Try this exercise and COMMENT BELOW if it helps you😃😃!!! • **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk. ** #ballerina #ballet #crosstrainingfordancers #dance #dancescience #dancephysio #anklestrength #balletstrength #pointe #arabesque #balance #pirouette #fouette
Want to know the secret to improved MUSCLE SUPPORT Want to know the secret to improved MUSCLE SUPPORT, PAIN RELIEF and PROPRIOCEPTION👇👇👇 Welcome to KINESIOLOGY TAPE, my absolute go-to if I’m looking for gentle support or a little help reducing inflammation🥵… My favourite KT tape is the Bunheads Kinesiology Tape (code BH1561) available from @porselli_dancewear. Make sure to grab yours today🛍️🛒!!! If you’re looking for a deeper explanation on the benefits of KT tape for dancers, head over to my profile and scroll down to my reel all about why YOU need to be using this magical tape now💪💪 **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk. ** #ballet #ballerina #balletdancer #ballettips #ballethacks #onlineballet #balletcoach #balletteacher #pointe #pointeshoes #penche #ballettechnique #crosstrainingfordancers #dancescience #theballetdoctor #ballerinasofinstagram #dance #dancer #danceteacher #dancersofinstagram #kinesologytape #dancephysio
So you’ve got a balance board… does it actuall So you’ve got a balance board… does it actually work to improve balance, or is it just another novelty item??🤔🤔 Guess what… balance boards really do improve balance! This is how👇👇 When we stand on a balance board our stabiliser muscles (in the ankles, calves, quads, hips and core) must engage and make teeny tiny adjustments to keep us on balance… These adjustments occur when the stabiliser muscles contract eccentrically and concentrically over and over again. Standing on the balance board for a prolonged period of time (>30secs) means these muscles must keep contracting. This strengthens the stabiliser muscles and improves muscle endurance (even though it can feel make your lower legs feel really tired and achy😴)!! Improved strength in these stabiliser muscles helps us to not only balance during ballet, but to regain stability when we start to lose balance and fall over💪💪💪!! I am using the @tenduworld balance board from @porselli_dancewear (shop the link🛍️). Make sure to LIKE this post and FOLLOW @theballetdoctor for more of the best TECHNIQUE, NUTRITION and CROSS TRAINING tips for ballerinas! See you there👋👋!! **FRIENDLY DISCLAIMER: All information, guidance or advice provided on this platform is for informational and educational purposes only. The use of this information is at your own risk.** #ballet #ballerina #balletdancer #balance #balletbalance #balanceboard #improvebalance #pointe #pointeshoes #arabesque #pirouette #penche #jete #plie #barre #theballetdoctor #onlineballet #balletcoach #dancescience #ballerinasofinstagram #balletlife
Golden hour☀️☀️ #ballet #ballerina #point Golden hour☀️☀️ #ballet #ballerina #pointe #pointeshoes #balletphotography #balletcoach #theballetdoctor #arabesque #pirouette #jete #balletlife #ballerinasofig
Load More Follow on Instagram
Copyright © 2024 The Ballet Doctor | Signify Photography by WEN Themes
Scroll Up