Cross Training and Conditioning for Dancers
Yes, that whole thing of learning to balance again turned into quite an adjustment. Having performed in high heeled character shoes, pointe shoes, Celtic ghillies and bare feet; learning to master a variety of dance footwear and positions ('holding' some held up only by centrifugal force, momentum or sheer determination in some cases), I didn't think that balance was particularly a problem. Until....
The body's posture is only as good as its base of support. It is an amazing machine and will adjust itself to maintain verticality and movement whether that adjustment is efficient or inefficient. When something goes awry, the body will realign itself to accommodate that misalignment. I was facing several detours in my postural system from a new foot problem, a knee injury and a degenerating thoracic scoliosis with the appearance of an accompanying lumbar scoliosis. Though I had begun to correct my 10:10 'dancer walk' to a more safe and sane 9:55 to 10:05 - at least on my left foot - much work on realignment remained.
One of Jan's solutions was to take me out of my preferred easy-on, easy-off lightweight sandals and ballet flats and put me in my first - yes, my first - athletic shoes for support to improve that crumbling postural base. I still haven't quite forgiven her for that, nor mastered how to walk in the things. Once I lost contact with the floor, I gained levels of uncoordination I had never seen, unable to switch from linoleum to gym mats to concrete without huge trips and stumbles.
Jan says it takes 21 days to change a habit. I may need to allow myself 21 months to learn how this body is really supposed to feel in proper alignment, especially in those shoes. Though I managed 31,000 steps in them one day on a summer trip (literally, many times) to New York for training and therapy, they have yet to become my friend.
And that is just the root of the problem. Jan pointed out recently that the right foot still continues on a 10:10 trek. Knees are less occasionally locked in what most call hyperextension, but the pelvis, spine and trunk have a number of detours. The physical therapist and Jan, who have never met, have met in a mental, anatomical way. Both agree that the dancer's exaggerated posture of a supposedly 'elongated' back, with decreased curves - the lumbar especially, and the hauteur of that lifted chin, are putting pressure in all the wrong places. And they are correct.
Jan begins from the floor up. Lie down on a mat. Tip the pelvis to an anterior position (stick your seat out), making sure you are using your gluteal muscles and not the thoracic spine or shoulder girdle to help 'arch.' Then tip the pelvis to a posterior position ('tuck under'). Somewhere in between those two extremes is your personal neutral position for your pelvis. Note the use of the word 'personal.' One size does not fit all here. If you feel practically sway-backed in your proper neutral position, don't panic. The body will overreact remember. Your brain will tell you one thing because you will feel quite different, but trust your physical therapist or trainer, and take a look in the mirror if you feel that reinforcement will help.
Another way to find your neutral posture in the pelvis is to try the same exercise on a half foam roller, lying on it lengthwise. Jan was able to show me more curves and detours easily and dramatically in that position. Not all could be blamed on the scoliosis. Postural imbalances have a myriad of causes such as uncorrected work at barre or centre, differences in limb length, poor habits in sitting, walking or sleeping, and more than you will read about in next month's column.
The exercises, which Jan will cover next month, are surprisingly simple, but must be precisely executed to begin retraining the body. No time off here. No excuses. I am told to expect a year of rather exacting work in this area alone, as well as the scapular area to correct 'winging' and a few other misalignments. And expect an initial bout of discomfort. The body will adjust what you do to it and will accommodate itself to your demands - efficient or not. Muscles in the habit of holding themselves one way will not adjust easily to new positions no matter how much more efficient they are. Poor habits are familiar friends the body wants to keep. I am told to be patient, to expect high levels of frustration in reprogramming the muscles, but never to give up.
Dancers don't. That is not in their vocabulary.