Cross Training - Where and When?

Every dancer knows the feeling; you've hit a brick wall and it seems like there's nothing you can do to improve. Maybe it's your extensions, or maybe it's your endurance. You're not alone; every dancer has faced this frustration, but more and more dancers are looking outside the studio for answers. Marika Molnar, director of physical therapy at NYCB has been quoted as saying:

"I don't just recommend [cross-training], I insist on it. Because dancers perform the same movements using the same muscles all the time, strength, flexibility, and motor coordination exercises help to nourish the body."

Many dancers turn to cross training when they feel like traditional ballet exercises are not helping them through a particular obstacle, and many others decide to cross train to supplement their training. But what is the best way to go about it? Exercises should be done two or three times a week, and while we are no longer doing ballet, you must remember to keep perfect form in order to make the exercise work for your dancing. Some activities that are especially good for dancers are pilates, yoga, swimming, walking, or a spinning class. Walking, spinning classes, and swimming are good for endurance, while pilates can take your core strength to a whole new level. 

But beware: not all activities will help your dancing. In fact, some could be down right counter-productive. Dancers should avoid running, as it places high stress on your joints and can shorten your ac tendon. Weight lifting can build bulkier muscles than a dancer would want and Marika Molnar advises dancers to stay away from the stairmaster because good form is just too hard to maintain!

Sources: Pointe Magazine, A Dancers Guide to Cross Training