Jazz Playlist June 2014

Full confession, I love music! And I spend a lot of time finding new music and making playlists, so I thought hey, why not share them with you.

 

Today’s playlist is a real mix of new stuff I’ve recently discovered and a lot of older songs that are still going strong on my playlist!

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Jazz Playlist March 2014

Warm Ups:

Exotic – Priyanka Chopra (Feat. Pitbull)

On The Floor – Jennifer Lopez

Karma – Alicia Keys

Call me Maybe – Carly Rae Jepson

Go Deep – Janet Jackson

It’s Like That – Run DMC

Amalgamations/Combinations/Isolations:

Honey – Moby

Yeah! – Usher

I’m Good – Blaque

The Climb – Stan Walker

Teardrop – Massive Attack

Maneater – Nelly Furtado

Free – Rudimental (feat. Emeli Sande)

Great Performance Songs:

Americano/Dance Again – Glee

Proud – Heather Small

I Love It – IconaPop

Brave – Sara Bareilles

Man with a Hex – Atomic Fireballs

Candyman – Christina Aguilera

Stretching:

Halo – Beyonce

Viva Forever- Spice Girls

Pumped Up Kicks – Foster the People

Better in Time – Leona Lewis

Never be the Same Again – Mel C

 

I’m happy to take requests for different playlists, just leave me a comment. Now it’s your turn, what songs are loving for dance right now?

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Delayed Onset Muscle Soreness (DOMS) or Why do I hurt so much more the next day?

We all know the feeling – you feel great after a tough class just a little tired, but then you wake up the next morning stiff and sore. This is known as DOMS or Delayed Onset Muscle Soreness.

 

DOMS is the gradually increasing feeling of muscle soreness that occurs between 24 and 48 hours after exercise, but don’t worry it’s not uncommon. As dancers we’re typically pretty fit, and flexible, so what it takes to make us sore is generally a lot more intense than your average person. That said we’ve all had the grueling class that pushes us to our limits, and it’s when we hit these limits that we typically experience DOMS. In fact for students studying at vocational (pre-professional) level, it can be a regular part of life.

 

DOMS typically occurs when muscles are worked harder than they usually are day to day, and is particularly common after a break of holiday from dance or when increasing the frequency or intensity of your dancing increases. It is part of your body’s natural response and adaptation process to working harder. The good news is that it leads to increased stamina and strength as your build up muscle.

 

It’s important to realise that gradual soreness of DOMS is different to the tiredness and fatigue that can happen during exercise or the sharp, sudden pain of a muscle strain which often causes swelling and bruising. Doctors believe that DOMS is the result of microscopic tearing of the muscle fibers. The amount of tearing and soreness you feel depends on how hard you exercise. Although any movements can lead to DOMS, eccentric muscle contractions such as push ups, plies and squats seem to cause the most soreness.

 

So, what can you do to help with DOMS?

Unfortunately, there is no one solution, however the following things may help alleviate some of the soreness:

  • Drink lots of water
  • Try yoga or gentle stretching
  • Make sure you are eating enough protein so that your body can repair muscle
  • Listen to your body – rest if that’s what your muscles are telling you
  • Elevate your legs – lying with your legs up a wall can help reduce soreness
  • Ice any parts that are particularly sore, alternating with heat
  • Wear a compression sleeve, or compression or tight clothing
  • Foam roll or use a tennis ball to gentle massage muscles and increase blood flow
  • Make sure you warm up properly before your next session

 

References:

American College of Sports Medicine. Delayed Onset Muscle Soreness.

Dance Spirit Magazine. Your Aches and Pains Addressed: Delayed Onset Muscle Soreness.

Sports Medicine. About.com Muscle Pain and Soreness After Exercise.

Fitness and Exercise. Webmd.com Coping with Soreness After Exercise.

Safe Stretching

This post is part two of a series on stretching. Check out the first part A Beginner’s Guide to Stretching here, if you missed it.

What is safe stretching?

  • Safe stretching is stretching in a way that is as safe as possible for you and your body.

Why is it so important?

  • It helps to reduce the chance of injury.
  • It can actually help improve your flexibility
  • It places limits to stop you from overdoing it.

How to stretch safely:

  1. Warm up properly first with 10 – 20mins of cardio. This could include briskly walking, running, skipping or other movement that get your heart beating faster. From an anatomical point of view, cardio increases your body temperature, thus warming up your muscles and making them more flexible. Cold muscles don’t like to stretch!
  2. Start gently. Don’t throw yourself into splits straight away, do some hip-opening stretches or hamstring stretches to engage the muscles first. Whatever your planning to work on in your stretching session, start slowly as your muscles are still warming up.
  3. Know your limits and don’t force it. If you are sore from a class earlier in the week, then keep that in mind and work to your limits. Similarly if you are recovering from an injury don’t push yourself too hard.
  4. Be realistic. Change (unfortunately) doesn’t happen overnight however much we want to! Progress happens day by day and I know from experience that you do yourself no favours by having unrealistic expectations.
  5. Don’t overstretch. Overstretching is when you stretch for longer or further than your body can realistically handle. This could be sitting in splits for 10+ minutes while watching TV or stretching for long periods of time more than once a day. Either way it’s not good and it dramatically increases your chance of injury. Did you know that 60% of dance injuries occur as a result of overuse (DANZ, 2006)?
  6. Monitor your energy level. If you are already exhausted your more likely to injure yourself. 90% of dance injuries occur when a dancer is fatigued (DANZ, 2006). If you’re shattered after a tough class or a long day, skip the stretching and relax. You’ll be doing your body a favour.
  7. Stretching shouldn’t be painful. A stretch? Yes. Not comfortable? Definitely. Sore Afterwards? Possibly. Actually painful? No! Pain means you’re pushing yourself too hard and increasing the risk of injury. If you do injure yourself apply the dancer’s first aid strategy PRICED immediately.
  8. Feed yourself. So important. Using your muscles takes energy from your body and muscles and you need to replace it help them stay strong, so make sure you eat something within 40 minutes of stretching. It doesn’t have to be much, but something with protein and carbohydrates is perfect.

Happy stretching!

A Beginner’s Guide to Stretching

Stretching.

We all know it’s important but there is so much mis-information out there about it, that’s can be really hard to know where to start.

The tips below are perfect for beginners new to stretching, and a great reminder for the rest of us too!

Stretching is an important part of any dancers' training, but it's important it's done carefully.

Stretching is an important part of any dancers’ training, but it’s important it’s done carefully.

So you want to become more flexible? Well there are few important things you need to know:

  • Improving your flexibility is a journey not a destination. While it’s easy to focus on the end result (for example middle splits), we can often end up overlooking how much progress we’ve made as we work towards our goal. One way to see how you are progressing is to take photos every week or two so you can see the change.
  • Choose one goal at a time. It’s tempting to list everything you want to improve, but it doesn’t make it any easier! Choose one thing to work on, focus on that, and when you feel like you’ve made progress on that move on to the next goal.
  • Usual visual cues to help you achieve your goal. This might be a picture of what you’d like to be able to to do, or a post it note on your mirror. Use it as a reminder of what you’re aiming for and also a reminder to stretch.
  • Celebrate your successes. When you achieve a goal, doing something small to celebrate it and be proud that you’ve managed to work hard to achieve it!
  • Be patient, change takes time. Forcing your self to do something your body isn’t ready to do puts you at risk for an injury. Injuries aren’t fun and they can set you back in progress to achieve your goal, so don’t risk it.
  • Practice safe stretching. This means warming up properly, and not overstretching. If you’re a beginner consider taking a stretch or conditioning class for dancers until you feel confident.

What are your top tips for stretching?

Watch out for part two of our stretching series coming soon – Safe Stretching.