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Just knowing you have an appointment with your favorite massage therapist can be an incentive to get through a long day in the studio. Achy muscles and tension will soon melt away and be replaced with that lovely sense of blissful relaxation.
Luckily, a massage is more than just a guilty pleasure. It can actually increase circulation, reduce muscle tightness and relieve stress. But while massage therapy has many positive benefits, it's not exactly the panacea some dancers wish it were. Before you skip the doctor, make sure you know both the benefits and limits of a good rubdown.
How Massage Works
Massage is not just about relaxation. Massage therapists look at how to make a muscle, joint and tendon fire more effectively and even decrease spasm, says Ron Mulesa, company massage therapist for the National Ballet of Canada.
There are several types of massage therapy. Dancers most often get a Swedish massage, which helps create a relaxation response in the body, or deep-tissue massage, which helps to reshape patterns of tightness by working on fascia (the connective tissue that wraps each muscle and groups of muscles, much like the casing of a sausage).
When a muscle is “tight," it can be a sign of overuse or strain, and circulation can be decreased and compromised, making the fascia dehydrated and sticky, which in turn creates adhesions. “These adhesions can become painful to stretch and they limit movement, reinforcing dysfunctional movement patterns," says Heather Southwick, director of physical therapy at Boston Ballet. “Massage can help break up these fascia adhesions, allowing for improved circulation to the muscle and restoration of full movement."
By allowing the muscle to work more freely, massage helps prevent imbalances that lead to injury. “Massage is one part of injury prevention and rehabilitation, along with exercise, nutrition and sleep," Mulesa says. “The massage therapist is part of the dancer's whole physiological team."
…Reduce Muscle Soreness?
Massage can increase your circulation, which helps improve recovery. The relaxation effects can also improve your perceived level of fatigue. “If a dancer relaxes after a rehearsal while their body is being worked on, they've already started the body's healing process," Mulesa says. “That sets them up to feel better, which means they can perform better."
…Increase Your Range of Motion?
Massage won't make your muscles more flexible, but it can help relax them. “It won't elongate the muscle, but if you are more relaxed, you will be able to move the limb or joint more easily, and that could increase your range of motion," says Deborah Vogel, a neuromuscular educator and lecturer in dance at Oberlin College. Mulesa says some dancers at the National Ballet of Canada ask for a 15-minute session before an important rehearsal or performance if they have a tight muscle. “They'll notice their pliés will be deeper or their arabesque will be higher afterwards," he says. “They feel they have their range back, but it all depends on how fatigued they are and what else is going on with their body."
If you want to get rid of toxins, you're better off focusing on hydration than massage. “Drinking water right after a massage to rid the body of lactic acid is a myth, as a massage generally does not release built-up lactic acid," Vogel says. “But staying hydrated will help your body function better."
Lymphatic drainage is proven to decrease inflammation, but that work requires a very light touch. Since a dancer's schedule is often packed, inflammation is more efficiently treated through electrical stimulation, icing and medication than massage, Mulesa says.
…Provide Stress Relief?
Massage has been proven to help reduce both physical and mental stress. “The best thing massage can do for you is to help you relax your body," Vogel says. It is also known to improve sleep and help decrease depression and anxiety.
The Bigger Picture
Everyone has muscle imbalances, and staying injury-free is all about maintaining balance in your body. “Dancers need to remember that massage is just one possible aid," Southwick says. “Be careful not to rely too much on restorative therapies that only help you 'feel better.' Adding stretching and strengthening to correct muscle imbalances is vital to help you get better, too."
3 Tips for Self-Massage
• Try a lacrosse ball. “It's a good size for a lot of body parts, it's only about $2 and it's rubber," says National Ballet of Canada massage therapist Ron Mulesa.
• Remember what your therapist does and try to re-create that, making sure it is never so painful that you hold your breath.
• If an area is too sore for pressure, try massaging your face, hands or any surrounding area, suggests neuromuscular educator Deborah Vogel. That will help decrease the body's overall muscle tension, which in turn will help decrease tension in the sore spot.
Time It Right
If you have a rehearsal or performance later in the day, massage work should be more superficial, as deep-tissue techniques can leave you feeling too relaxed, loose, a bit sore and unresponsive. A 2006 study published in the British Journal of Sports Medicine found a decrease in muscle-force production immediately following a lower-limb massage. Boston Ballet PT Heather Southwick advises dancers to save deep-tissue massage for when they have a day or so to recover from its effects.
It can be hard to focus when Alice Sheppard dances.
Her recent sold-out run of DESCENT at New York Live Arts, for instance, offered a constellation of stimulation. Onstage was a large architectural ramp with an assortment of peaks and planes. There was an intricate lighting and projection design. There was a musical score that unfolded like an epic poem. There was a live score too: the sounds of Sheppard and fellow dancer Laurel Lawson's bodies interacting with the surfaces beneath them.
And there were wheelchairs. But if you think the wheelchairs are the center of this work, you're missing something vital about what Sheppard creates.
What is the right flooring system for us?
So many choices, companies, claims, endorsements, and recommendations to consider. The more you look, the more confusing it gets. Here is what you need to do. Here is what you need to know to get the flooring system suited to your needs.
"I'm sorry, but I just can't possibly give you the amount of money you're asking for."
My heart sinks at my director's final response to my salary proposal. She insists it's not me or my work, there is just no money in the budget. My disappointment grows when handed the calendar for Grand Rapids Ballet's next season with five fewer weeks of work.
"It just...always looks better in my head."
While that might not be something any of us would want to hear from a choreographer, it's a brilliant introduction to "Off Kilter" and the odd, insecure character at its center, Milton Frank. The ballet mockumentary (think "The Office" or "Parks and Recreation," but with pointe shoes) follows Frank (dancer-turned-filmmaker Alejandro Alvarez Cadilla) as he comes back to the studio to try his hand at choreographing for the first time since a plagiarism scandal derailed his fledgling career back in the '90s.
We've been pretty excited about the series for a while, and now the wait is finally over. The first episode of the show, "The Denial," went live earlier today, and it's every bit as awkward, hilarious and relatable as we hoped.
When most people think of dance students, they imagine lithe children and teenagers waltzing around classrooms with their legs lifted to their ears. It doesn't often cross our minds that dance training can involve an older woman trying to build strength in her body to ward off balance issues, or a middle-aged man who didn't have the confidence to take a dance class as a boy for fear of bullying.
Anybody can begin to learn dance at any age. But it takes a particular type of teacher to share our art form with dancers who have few prospects beyond fun and fitness a few nights a week.
Travis Wall draws inspiration from dancers Tate McCrae, Timmy Blankenship and more.
One often-overlooked relationship that exists in dance is the relationship between choreographer and muse. Recently two-time Emmy Award Winner Travis Wall opened up about his experience working with dancers he considers to be his muses.
"My muses in choreography have evolved over the years," says Wall. "When I'm creating on Shaping Sound, our company members, my friends, are my muses. But at this current stage of my career, I'm definitely inspired by new, fresh talent."
Wall adds, "I'm so inspired by this new generation of dancers. Their teachers have done such incredible jobs, and I've seen these kids grown up. For many of them, I've had a hand in their exposure to choreography."
New York City–based dancers know Gibney. It's a performance venue, a dance company, a rehearsal space, an internship possibility—a Rubik's Cube of resources bundled into two sites at 280 and 890 Broadway. And in March of this year, Gibney (having officially dropped "Dance" from its name) announced a major expansion of its space and programming; it now operates a total of 52,000 square feet, 23 studios and five performance spaces across the two locations.
Six of those studios and one performance space are brand-new at the 280 Broadway location, along with several programs. EMERGE will commission new works by emerging choreographic voices for the resident Gibney Dance Company each year; Making Space+ is an extension of Gibney's Making Space commissioning and presenting program, focused on early-career artists. For the next three years, the Joyce Theater Foundation's artist residency programs will be run out of one of the new Gibney studios, helping to fill the gap left by the closing of the Joyce's DANY Studios in 2016.
Dancers crossing over into the fitness realm may be increasingly popular, but it was never part of French-born Julie Granger's plan. Though Granger grew up a serious ballet student, taking yoga classes on the side eventually led to a whole new career. Creating her own rules along the way, Granger shares how combining the skills she learned in ballet with certifications in yoga, barre and personal training allowed her to become her own boss (and a rising fitness influencer).
José Greco popularized Spanish dance in 1950s and '60s America through his work onstage and on screen. Ensemble Español Spanish Dance Theater's American Spanish Dance & Music Festival is honoring the icon in recognition of what would have been his 100th birthday. As part of the tribute, Greco's three dancing children are reuniting to perform together for the first time since their father's death in 2000. Also on the program is the premiere of contemporary flamenco choreographer Carlos Rodriguez's Mar de Fuego (Sea of Fire). June 15–17, North Shore Center for the Performing Arts. ensembleespanol.org.
Dance Theatre of Harlem dancers Christopher McDaniel and Crystal Serrano were working on Nacho Duato's Coming Together in rehearsal when McDaniel's foot hit a slippery spot on the marley. As they attempted a swinging lift, both dancers went tumbling, injuring Serrano as they fell. She ended up being out for a week with a badly bruised knee.
"I immediately felt, This is my fault," says McDaniel. "I broke my friend."
What's on the minds of college students today?
I recently had the honor of adjudicating at the American College Dance Association's National College Dance Festival, along with choreographer Dana Tai Soon Burgess and former National Endowment for the Arts dance specialist Douglas C. Sonntag. We chose three winners—one for Outstanding Choreography and two for Outstanding Performance—from 30 pieces representing schools throughout the country. It was a great opportunity to see what college dance students are up to—from the issues they care about to the kinds movement they're interested in exploring.
Here were the biggest trends and takeaways:
It's summer festival season! If you're feeling overwhelmed by the dizzying array of offerings, never fear: We've combed through the usual suspects to highlight the shows we most want to catch.
Subscription box services have quickly gained a dedicated following among the fashion and fitness set. And while we'd never say no to a box with new jewelry or workout wear to try, we've been waiting for the subscription model to make its way to the dance world.
Enter barre + bag, a new service that sends a curated set of items to your door each season. Created by Faye Morrow Bell and her daughter Tyler, a student in the pre-professional ballet program at University of North Carolina School of the Arts, this just-launched service offers dance, lifestyle and wellness finds in four themed bags each year: Spring Performance, Summer Study, Back-to-Studio and Nutcracker. Since all the products are specifically made for dancers, everything barre + bag sends you is something you'll actually use, (Plus, it all comes in a bag instead of a box—because what dancer can ever have enough bags?).
barre + bag's Summer Collection