Plans for the non-dance season? See some tips below

What’s the first thing professional dancers and athletes do when the competition season ends? Read below for some tips from the pros at Twin Cities Orthopedics

[ Special to Star Tribune, photo by Matt Blewett, Matte B Photography,, February 4, 2017, Capella....................., Capella Tower, Minneapolis, Minnesota,

The answer is corrective exercise and rehab season! The initial part of the offseason is a great opportunity to take a month and sort out muscle imbalances and nagging aches and pains.

Competition dance uses the muscles on the right and left sides of the body differently; they need rebalancing.

Here are three tips to help dancers bring their muscles back into balance:

Hip flexors versus hamstrings

Lie on your back with your hips and knees at 90 degrees. Place 2 fingers of your right hand on your right hamstring. Place 2 fingers of your left hand on top of your left thigh. Gently contract your core and the muscles you are touching. Hold for 30 seconds. See how this impacts your symmetry in the splits!

Try this challenge and let us know how it works using #mndancenews and #tcodancemedicine on social media.

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Spine rotation

Lie on your back. Bring your left knee upward and across the body to rotate the low back. Your shoulder blades should be flat on the floor. Your left knee should be across your body on (or close to) the floor. Place your right hand on your left knee. Engage your core and left glutes to push your left knee up into your right hand. Hold 30 seconds.

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Make friends with your feet

Dancers’ feet are their tools! Try the toe-lace exercise. Sit in a chair and cross the left ankle over the right thigh. Inter-lace the fingers of the right hand between each toe of the left foot. Use the right hand to guide the foot up and down from flexing to full pointing. Repeat 10x. Be sure to move the ankle in a straight line.

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See how this impacts the ease of going up en releve.

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Repeat all exercises on both sides.

Would you prefer to learn by video? We’ll share videos of how to perform these exercises on Facebook/Twitter weekly tips on the MN Dance News page. Like the page, and check back every couple days for new tips!

This article was written by Twin Cities Orthopedics’ Dance Medicine providers for educational purposes. It is not intended to diagnose, treat or prevent any medical condition.

“To learn more about Twin Cities Orthopedics and our Dance Medicine services, visit and Follow us on Facebook, Instagram and Twitter. For questions relating to Dance Medicine, contact”

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Story by Dr. Meredith Butulis, submitted by Twin Cities Orthopedics as sponsored part of Tips from the Pros.

From the Editor:  This article and the contents of this website are intended as information and education generally and should not be taken as a substitute for your physician’s advise.  Minnesota Dance News is not trained to (and cannot) give specific medical advice. For medical advice or concerns, please contact your physician directly.