Dance Training
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By the Sunday evening of a long convention weekend, you can expect to be thoroughly exhausted and a little sore. But you shouldn't leave the hotel ballroom actually hurt. Although conventions can be filled with magical opportunities, the potential for injury is higher than usual.

Keep your body safe: Watch out for these four common hazards.

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Dance Training
Matthew Murphy

Perfect turnout may be the Holy Grail of ballet technique: It's that forever elusive treasure we all seek but never seem to find.

No matter how much rotation you currently have, you could likely find more—if you use the right strategies. We dug into the Dance Magazine archives to round up our best tips from master teachers and dance medicine experts to help you reach your maximum turnout potential.

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Health & Body
Chi De Marinis Photography, Courtesy Nicholls

I am a dancer in a successful West End show and a year ago I nearly quit.

My anxiety came suddenly and without warning. We were in the middle of a stressful cast change and tensions were high as everyone wanted to prove their value to the production.

I felt as though someone flipped a switch in my brain. I started to feel pressure about perfecting my performances and suddenly felt unworthy of being there. My mind became consumed with negative images about what I was doing wrong, or what could go wrong.

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Health & Body
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Along with the rewards of a dance career come numerous sources of stress, from the demands of a busy schedule to challenges in the studio.

"We want to be perfect," says Shuaib Elhassan, a dancer with Alonzo King LINES Ballet, "and we want to reach for the best we can do."

While occasional acute stress—like pre-audition anxiety—is a normal part of life, long-term problems like financial strain, an injury or an abusive work environment can contribute to chronic stress. "When demands exceed coping resources, stress results," says Dr. Jennifer Carter, a sports psychologist at the Ohio State University Wexner Medical Center.

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Health & Body
Quinn Wharton for Pointe

We know there are certain things dancers can do pre-show to help them perform at their best. (Like warming up, eating something energizing and maybe even taking a nap!)

But pre-show routines are also highly individual, and involve artists preparing their heads for performance just as much as their bodies. That could mean anything from listening to a favorite song, bonding with cast members or meditating.

Feeling like your pre-show ritual could use a bit of inspiration? These 12 pros shared their tried-and-true routines with us:

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Health & Body
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I'd been a professional dancer for five years when I realized the pain I'd been feeling in my hip and down my sciatic nerve was not going away. I had been treating it for two years as we dancers do—with regular visits to my masseuse, physical therapy, baths, ice and lots of Aleve—but I never stopped dancing. It finally dawned on me that if I kept going at the speed I was going (which was, well, speedy), the pain would only get more severe and unrelenting, and I might never dance again.

I told myself I'd take two months off, and all would be better.

That first morning when I woke up at 10 am, I had no idea what to do with myself. My life until that moment had been dictated by class and rehearsal, every hour accounted for. How should I fill the huge swath of time ahead of me?

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Health & Body
Luis Quintero via Unsplash

Happy first day of summer! It's the season of sweaty rehearsals, outdoor performances, and for some of us, summer layoff.

How to stay in shape sans daily company class without breaking the bank? If you're in New York City, you're in luck: You can cross-train for free this summer with a variety of options throughout the boroughs. Bonus: They're all outside!

Not in NYC? Most major cities have similar offerings—check out the programming for your local parks and cultural centers to find out.

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Health & Body
Emma Hawes in class at National Ballet of Canada. Photo by Karolina Kuras, courtesy NBoC

Growing up with a father who's a swim coach at Ohio Wesleyan University, Emma Hawes was in the water almost from the time she was born. From ages 6 to 12, she swam competitively.

"I would have two swim practices a day during season, then go to ballet class," says Hawes, who's now a first soloist at both National Ballet of Canada and English National Ballet. "It was pretty normal for me since my parents are both athletes." (Her father is also an avid cyclist and triathlete; her mom was a competitive runner.)

While swimming gave Hawes stamina, dance helped her body awareness in the pool. "I was able to make fine-tuning adjustments—like rotating the angle of my forearm—because of ballet," she says.

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Advice for Dancers
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I'm a Broadway dancer with a long second toe and the nail is always bruised. I had thought switching from pointe work to dancing in character shoes was the answer—I felt great for several years until recently. What's the problem?

—Ouch!, Hoboken, NJ

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Dancers Trending
Courtesy Davies

In dance, we sometimes hear of a late bloomer who defies the odds. Or of dancers who overcome incredible injuries to return to the stage.

But both? That's not a story we hear often. That is, however, Darla Davies' story, one that she tells in her recent book Who Said I'd Never Dance Again? A Journey from Hip Replacement Surgery to Athletic Victory. Davies, who is now 61, started her ballroom dance training just twenty years ago, and has won two U.S. championships—one of which she earned after a hip replacement.

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Health & Body

In my last years dancing, the tears came constantly. And I felt a deep shame and embarrassment every time it happened in the studio, which only exacerbated the situation. I felt my tears were giving me away—a manifestation of my weakness on display for all to see.

The truth is that science has proven that there are benefits to a good cry and that your tears serve a purpose in your overall wellbeing.

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Health & Body
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If dancing across a stage is the greatest way to break a sweat, pounding a treadmill under fluorescent lighting has to be among the worst.

"A lot of people hate the gym," says Lauren McIntyre, an athletic trainer and clinical specialist at the Harkness Center for Dance Injuries at NYU Langone Health. Luckily, you don't need a gym membership to cross-train effectively.

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Career Advice
Tony Matesi, Courtesy Dance Church

In 2010, Kate Wallich was a 22-year-old choreographer in Seattle, struggling to make dances and, like most young artists, also pay the rent. She had started her own dance company, Studio Kate Wallich, but hated how insular the contemporary dance world felt (dancers were the only ones who came to class or performances).

So she made a bold decision: she opened up her Sunday morning company class to, well, anyone—and soon Dance Church was born.

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Health & Body
Annie Spratt/Unsplash

Summer intensives can be incredible experiences, but they also bring challenges. As a former dancer and current nutritionist for dancers, I recall a common scenario: Mornings of classes and afternoons of rehearsals increase the demands on your energy, but with little time for breaks, food becomes less of a priority than new combinations and new repertory.

Busy schedules make it easy for students to unintentionally under-eat. If a dancer loses weight in the process and teachers or directors positively affirm this weight loss, it can increase the risk of developing disordered eating habits. These restrictive dieting behaviors, as a dancer attempts to follow strict rules regarding food choices or daily calorie intake, can stem from a drive to be "healthy" or from a desire to control one's weight. Yet obsessive tendencies can turn harmless intentions into unhealthy habits.

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Health & Body
Bruce Mars via Unsplash

Summer is almost upon us, and whether you're a student about to go on break or a pro counting the days till layoff, don't forget that with warm weather comes a very serious responsibility: To maintain your cross-training routine on your own.

Those of us who've tried to craft our own cross-training routine know it's easier said than done. So we consulted the stars, and rounded up the best options for every zodiac sign. (TBH, you should probably consult an expert, too—we'd recommend a physical therapist, a personal trainer or your teacher.)

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Health & Body

It's become second nature in dance studios: The instant anyone gets hurt, our immediate reaction is to run to the freezer to grab some ice (or, more realistically, a package of frozen peas).

But as routine as icing our injuries might be, the benefits are not actually backed up by scientific studies. And some experts now believe icing could even disrupt the healing process.

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What Dancers Eat
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Despite what you might think, there's no reason for dancers to be afraid of bread.

"It's looked at as this evil food," says New York State–certified dietitian and former dancer Tiffany Mendell. But the truth is, unless you have celiac disease or a gluten intolerance, bread can be a healthy source of carbohydrates—our body's preferred fuel—plus fiber and vitamins.

The key is choosing your loaf wisely.

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Health & Body
Dancers wearing Apolla Shocks. Photo by Brooke Trisolini, Courtesy Apolla

Have you ever felt like certain footwear gives you wings?

The makers of Apolla Shocks, a dancer-specific version of compression socks, say some dancers feel like they can jump higher when they're wearing them.

"What's happening is they're more aware of their feet," says co-founder Brianne Zborowski, "and the compression is helping activate intrinsic muscles that sometimes don't get found."

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Health & Body
H+ | AK47 Division

Time after time we've been reminded that fueling our bodies with healthy food is absolutely essential to dancing our best.

But according to the H+ | The Hip-Hop Dance Conservatory, one in every three dancers in New York City lives under the poverty line, and may lack the resources to purchase the ingredients they need to make nutritious meals.

Not to mention the fact that dancers are busy, and often running around from class to rehearsal to performance to side hustle, grabbing whatever they can get to eat on-the-go.

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What Dancers Eat
Courtesy Bloc Talent Agency

When you're bouncing between hotel rooms without access to a kitchen, eating a pescatarian diet can be challenging. Stephanie Mincone, who most recently traveled the globe with Taylor Swift's Reputation Stadium Tour, told Dance Magazine how she does it—while fueling herself with enough energy to perform for thousands of Taylor fans.

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Dancers Trending
Jesse Obremski captivates as a freelancer for many NYC–based troupes. Photo by Roi Lemayh, Courtesy Gibney Dance Company

At six feet tall, Jesse Obremski dances as though he's investigating each movement for the first time. His quiet transitional moments are as astounding as his long lines, bounding jumps and seamless floorwork. Add in his versatility and work ethic, and it's clear why he's an invaluable asset to New York City choreographers. Currently a freelance artist with multiple contemporary groups, including Gibney Dance Company and Limón Dance Company, Obremski also choreographs for his recently formed troupe, Obremski/Works.

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