RECOVERY

It was part of my life as a dance teacher, where I dedicated weeks to recovery and flexibility. I wanted to share my knowledge outside of the dance studio. These techniques aren’t just useful for dancers, but for all types of athletes and for everyday individuals.

Recovery has consistently held great significance in my journey as a dancer and dance instructor. Having earned a BA in Dance Studies and becoming a certified Stretch and Flexibility Coach through NASM, I have continuously emphasized the importance of proper recovery techniques to ensure the well-being and performance of myself and my students.

I once had a client who suffered a neck and shoulder injury due to improper lifting. Initially, they had extremely limited range of motion in their neck and were enduring persistent pain. To address this, we focused on targeted stretching and releasing of the muscles surrounding the neck, which gradually allowed the tense neck muscles to loosen up. Through consistent sessions with me, twice a week for a month and then once a week thereafter, the client experienced remarkable progress. They can now tilt, turn, and bend their neck with much greater ease, and the pain that used to disturb their sleep has vanished. I am pleased to report that they are well on their way to a full recovery, and they are steadily regaining their previous level of comfort and mobility.

Give your feet some TLC by rolling them out with a tennis ball or lacrosse ball. As our primary connection to the ground, the condition of our feet is crucial for overall posture and stability. Neglecting the strength and flexibility of your feet and ankles can have a cascading impact on the rest of your body. But fear not, you can easily take care of your feet while sitting at your desk or watching TV. Grab a ball, place it under your foot, and gently roll it back and forth. This simple self-massage technique will work wonders for your foot health, and you’ll be glad you made it a regular part of your routine!

Flexibility, as defined as “able to be easily modified to altered circumstances or conditions,” holds true not just in language but also in how it should manifest within our bodies. Our daily activities often take us beyond our natural range of motion, whether we’re sitting at a desk for prolonged hours or engaged in rigorous athletic endeavors. In such tasks, our bodies encounter challenges that can compromise our natural form.

However, when we prioritize and maintain our flexibility, our bodies become better equipped to respond to external forces that might otherwise lead to injuries. Being flexible means not only adapting physically but also embracing adaptability in a broader, metaphysical sense. It fosters resilience, allowing us to adjust and thrive amidst life’s ever-changing situations. So, let us embrace flexibility as a guiding principle, both for our physical well-being and our approach to life’s unfolding journey.

Good old fashioned forward fold. Feet shoulder-width apart, rolling down from the top of the spine and holding your elbows once you reach the bottom. Shaking your head “yes” and “no”. Then slowly rolling up — letting your head arrive last.

I saw it as a unique opportunity to not only help those with everyday discomforts like low back pain or sciatica, but also those looking to increase their performance along their fitness journey.

In addition to my degree as an Athletic Trainer, I acquired most of my knowledge through experience in different medical and fitness settings. From Physical Therapy clinics and maxillofacial reconstruction specialists to pee wee wrestling tournaments and professional hockey. They all presented similar yet totally unique situations that have improved my understanding of anatomy, injury prevention and rehabilitation.

Early in my career an athlete came to me fresh out of ACL surgery. She was hesitant to keep training but was more worried she would tear the other ACL. For 4 months we worked on strengthening, balance, proprioception, body mechanics and endurance. She finished her senior season and was awarded and athletic scholarship to a D1 school for Soccer.

After 45 minutes of sitting at a desk, take a walk to the kitchen or the water cooler. Hold all static stretches for at least 30 seconds. Stretching after exercise will reduce recovery time and reduce DOMS (Delayed Onset Muscle Soreness).

Having good flexibility increases our joint range of motion, reduces overall tightness and helps the body stay in a neutral state. The more efficiently the body moves

Piriformis stretch, everybody needs it!