6 Ways to Relax & Recover with a Busy Dance Schedule
So, you are in the middle of a month full of games, your knees are bruised from all of the intense dance practices you have had during the week, and you are two seconds away from a mental breakdown with all of the dance choreography you have living rent free in your mind. It would be an understatement to say that your mental state.. and body, may be a little jangled.
Before you get too stressed, a few minutes may be all you need to chill and regain your focus.
Coming from someone who has been there done that - we have rounded up 6 ways to relax, relieve stress, and take care of yourself both mentally and physically during an intense dance schedule. It can be tough to balance dance and your busy schedule - so here is how to make time to dance with a BUSY schedule, and still be in your best shape mentally and physically.
Icing and Heating your Muscles
So, this may sound like the most logical way to take care of your body after 3 hours worth of drop splits and intense cardio - but not always the first thing on your mind after a 2+ hour dance practice. Even if you feel okay when it is finally time to head home, make sure to put the time in when you get home to recover your muscles. (Pro Dancers - with all of our hair whips, make sure you are icing/heating your neck!)
Whether you want to invest in an ice pack and heating pad, or throw some ice in a bag - TAKE CARE OF YOUR MUSCLES and use a cold/heat treatment!
Fast facts on cold and heat treatment:
Cold treatment reduces inflammation by decreasing blood flow. Apply within 48 hours after an injury.
Heat treatment promotes blood flow and helps muscles relax. Use for chronic pain.
Alternating heat and cold may help reduce exercise-induced muscle pain.
Never use extreme heat, and never put ice directly on the skin.
Some favorites:
2. A Hot Bath
Relaxing after dance practice or a high-intensity day with a hot bath is one of my favorite ways to decompress. Not only is it incredibly relaxing, but it also assists in relieving sore and tight muscles.
Heat therapy, such as a bath for sore muscles, increases blood flow and elasticity of connective tissue. This means that if you have a tight muscle, a warm bath can help it to relax. Heating a sore area can also make it easier to stretch tight muscles. (Livestrong.com)
Aside from assisting in muscle relaxation and recovery, add some essential oils or bath salts to also provide some mental relaxation and stress relief!
A favorite:
3. Tea and a Movie
Although taking care of your muscles alongside your dance schedule is vital, taking care of your mental health is JUST as important. So if you are in the middle of a busy dance season - take some time to relax your mind and forget your day’s stresses. One of my favorite ways to ease my mind, especially later in the day or at night, is to make some tea and turn on a movie! There is no time to overthink how you are performing or re-running choreography when you are relaxed on the couch with a cup of tea and a good movie.
If you’re over 21 - a glass of wine once in a while instead, never hurt anyone!
Favorite late-night tea:
4. Yoga and Stretching
Yoga is one of the BEST ways to stretch and recover your muscles with as much dancing and intense movement that requires from us. Yoga is able to provide muscle recovery, flexibility, and provides mental benefits (which, as we know, is much needed in managing a busy dance schedule!)
On top of the proven benefits, yoga also makes you feel good - taking time for yourself to join in a peaceful atmostphere.
Mental Benefits:
With its emphasis on breathing practices and meditation—both of which help calm and center the mind— it is hardly surprising that yoga also brings mental benefits, such as reduced anxiety and depression. What may be more surprising is that it actually makes your brain work better. (Harvard.edu)
Physical Benefits:
The answer to your soreness lies in active recovery. By stretching and engaging in light movement, you’re increasing circulation and bringing oxygen to your muscles, which can help reduce the production of soreness-causing lactic acid. You’re also relieving physical and mental tension, which is much needed after a good gym session (and/or dance practice). (Alomoves.com)
5. Get a Massage
In my opinion, it should be on your monthly schedule to make time for a professional massage as a dancer. As dancers and cheerleaders we put so much stress on our bodies that you need to give it the proper recovery in return. Regular dancing and cheerleading puts a toll on our bodies, so getting a routine massage is a great way for maximizing performance and aid in recovery.
I was always the dancer that took an Advil and went to sleep after a long dance practice or game day. While this worked for the first few years of my dance career, it truly does start to catch up with you. You want to avoid the potential for chronic pain from improper recovery and take care of your muscles and joints before you ever hit that point.
6. Plan Time with Friends
Nothing gets you out of your mental head space like being around good friends. Plan some time with a close friends or group of friends to get your mind off of things. Maybe plan a dinner to talk about your daily stresses or head out for a night on the town with a close group!
All in all, keep your head up and remember that you are busy because you are doing what you love and living your passions!
What do you do to manage your dance schedule when it gets busy?
Let us know in the comments below!
XO,
The Sideline Secrets