Your Best Body: Boosting Your Back Flexibility

Click for a larger image. Your 20-Minute Savior If you’re bogged down by stress, what’s the best way to spend downtime in between rehearsals? While getting lost in a book may sound like a smart escape, deep-breathing exercises can be more beneficial. A recent study in the journal BMC Complementary and Alternative Medicine analyzed adults’More »

The Workout: Sophia Lee

Travel savvy: Touring seven to eight weeks a year means Sophia Lee hits hotel gyms a lot. “I usually pack my runners and workout clothes,” she says. Once she arrives at a tour stop, she’ll hop on the elliptical for 20 to 30 minutes. If there’s no gym, she’ll walk around the city to relieveMore »

Ask Amy Web Exclusive: Tips for Petit Allégro

I can’t seem to get off the ground in petit allégro. Help! —Sara Developing ballon begins with basic technique: correct alignment throughout the body, strong core and leg muscles, a deep plié, and proper articulation of the feet during push- off and landing. Then, of course, there’s coordination and timing. Here are some basic things toMore »

Our Best Tips: Cross-Training

Every dancer has their own cross-training regime, tailored to their workload, injury prevention, rehab or particular roles. It’s up to you to talk to a physical therapist about what exercises you should be doing to meet your own technical goals. But in the meantime, here are some of our best tips for effective cross-training: DoMore »

Our Best Tips: Posture

The way you stand makes a huge impression, whether you’re in an audition or just walking down the street. Awareness of your posture will help you achieve a more engaged and gracious épaulement, project confidence and strengthen your upper back. Read on for our best tips and exercises. Two Exercises for a Strong Upper BackMore »

The Ballerina’s Bad Habit

You work hard on turnout in class every day. But once you leave the studio, make sure you’re in parallel. Walking around turned out stresses your hips, knees, ankles and feet, causing micro-trauma that could lead to injuries like tendonitis or knee pain. It could also hurt your technique. “You’re overusing the muscles you needMore »

Simple but Effective Ankle Strengtheners

(Hannah Foster, photo by Nathan Sayers for Pointe) Even after years of pointework, ankle strengthening never stops. Freshen up your warm-up routine with these three daily exercises from Leigh Heflin Ponniah, MA, MSc, from the Harkness Center for Dance Injuries of the New York University Langone Medical Center. Although the movements are subtle, “these workMore »

Ask Amy: Pirouette Prep

Do you have tips for prepping a pirouette with a straight back leg? I’m dancing a Balanchine ballet and I’m having trouble changing my technique. —Liza I was in a similar situation when I joined the Balanchine-based Suzanne Farrell Ballet mid-career. I had trained preparing for pirouettes with both legs in plié, so it wasMore »