TCO Tips: Cool down & set an off-season training plan

Cool down

A cool down re-sets your body. Skipping the re-set opens a major window of opportunity for overuse injuries to take hold. Many times dancers finish class and are allowed time for an independent cool down.

Instead of over-stretching, try some of these basic yoga flows for 5-10 minutes before you head out for the day: https://youtu.be/IF2roV5UyuI

Set your off-season training plan

While dancers seldom have a true “off-season,” summer is the transition that determines your next season’s successes. This is also the main time to work on general movement patterns (GMPs) which are the absolute essentials of strength and movement that your technique builds from.

Here’s one exercise to help you get started building your GMPs:

Focus on performing a squat on two legs with a good hip hinge. Keep your shoulders level and shift to one side just enough to lift one leg. Hold for 30-60 seconds, then repeat on the other side.

Looking for guided training? Twin Cities Orthopedics (TCO) invites you to join into their summer conditioning at the Training HAUS in Eagan, as well as select TCO locations including Eden Prairie and Edina. E-mail  SpecialtyPrograms@TCOmn.com to learn more or sign up. 

To learn more about Twin Cities Orthopedics and our comprehensive Dance & Performing Arts Medicine services, follow them on Facebook, Instagram and Twitter. For questions related to Dance Medicine and more info on summer training, contact SpecialtyPrograms@TCOmn.com.

Facebook – facebook.com/TwinCitiesOrthopedics
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The articles from Twin Cities Orthopedics appearing in the Tips from the Pros segment are written by Twin Cities Orthopedics’ Dance Medicine providers for educational purposes. It is not intended to diagnose, treat or prevent any medical condition.

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Dr. Meredith Butulis
Author: Dr. Meredith Butulis

Dance Medicine and Sport Physical Therapist | Personal Trainer | Pilates Instructor since 1998 | Life-long Dancer

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