Dance Class After Care

OK, you've completed your dance class or video. That's quite an achievement! But before the celebrations begin, you must take care of your body - it's just been put through a lot.

So here are the best tips for looking after yourself and keeping your dancer's body in tip-top shape.

There is an enthusiastic debate about the merits of the cool-down.

You will find that all dance classes involve a warm up session to begin with. But increasing numbers of dance classes don't have a cool-down session at the end.

It is argued (by some teachers, physiotherapists and sports injury specialists) that a cool-down doesn't work particularly well. And doesn't prevent soreness and cramp.

It is argued by others (some teachers and most dancers) that if you don’t cool down by a series of gentle stretches at the end of your class, next day (and probably the day after that) will be agony.

You'll have to make up your own mind about this and listen to your own body.

If your class includes a cool down, all well and good. If it doesn't, you must at least wrap up warm before you go outside.

If your muscles feel OK over the next two days, great. But if you get bad cramping and stiffness, then perhaps you should investigate doing a little bit of an impromptu cool-down in the changing rooms before you leave the studio. Our Cool Down works well.

And try it after a video class too, if there's no cool-down on that.

Drink lots of plain water during and after a video or class.

Aim to drink at least a pint during and a pint soon after the class.

Just stick to plenty of fluids such as plain water, pure fruit juice or fruit or herbal teas.

If you are hungry, have a light meal or snack. Don't leap straight into a really heavy meal - it just won't go down very well!

Leave yourself rest time before bedtime if dancing in the evening. The body can take a long time to return to it's resting state after a bout of exercise - even if the dance class is very gentle. And going straight to bed too soon after may give you a restless night.

So make sure there's enough time between dancing and bedtime to properly wind down.

Dance also alters your frame of mind as well as your body. It is fantastically successful at switching off all the other chatter and clutter in your head and allowing you to focus on the dance alone.

You may find that if you go into a dance class stressed or with a mind bursting with noisy thoughts, by the time you're just a few minutes into the class, the brain is calm, quiet and clearer. Thoughts that have been bothering you may fade, or by the end of a class, when you revisit a worry or concern that has been troubling you, you can view it in a calmer, clearer way.

So give yourself time to wind down and reflect mentally and emotionally after a class, and not just physically.

It works the other way too. If you've been feeling lacking in energy, sluggish and bored, a dance class can be just the thing to pep you up and get your motor running.

That's the beauty of dance. It can be adapted to suit any body, any needs and any dreams.

Back from Dance Class After Care to General Dance Tips