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9 Best Dance Physiotherapy Exercises 2022

Exercise provides many health benefits to our bodies, and helping any dancer hone their craft is undoubtedly one of them. Most types of dance require different types of physical talent; Some require more flexibility, strength, endurance, balance, etc. Specific types of exercise should be incorporated into your daily or weekly routine to help you develop or improve these physical talents. If you are a dancer and want to be in the best possible shape to avoid recurring injuries, dance physiotherapy is strongly suggested. Here is a compiled list of workouts that you can try at your leisure to help you improve your dancing.

supine march

A supine march is a simple yet very effective exercise that helps individuals build a stable and strong body. To do this exercise, first of all lie down on your back and maintain this position. It is necessary to adjust to a comfortable posture. It will help if you bend your legs to get into the ‘knee up’ position. Since beginners tend to have problems with coordination, they should hold onto their pelvic bones to make sure they don’t make any movements at that point.

The last step is to slowly move your legs up and down one by one, without opening the leg. You exercise the lower abdominal muscles and get a strong core while doing this exercise. Supine marches are also meant to stabilize the lower back. they There are also many recommended dance physio Exercises aimed at developing the effect of dance and helping to recover after injury.

Best Dance Physiotherapy Exercises

2-Way Clamshells

This is another great exercise that engages the internal and external rotators of your hip. These are the hip muscles that support you when standing and maintain the stability of the hip joint while lifting heavyweights.

To do this exercise, you first lie down across your temple with your arm folded down for head stability. Bend both legs at an appropriate angle. Slowly raise the upper leg, then bring it back down only this time its knee touches the other knee for a moment then lift it again o second touch, the foot touches the other and then lifts up. That counts as a circle.

bridges

Since the gluteal region (the buttocks) is not used in most human activities, its muscles become ‘lazy’. The bridges are meant to stimulate the gluteal muscles, which are responsible for maintaining the stability of the pelvis.

While doing this exercise, first of all lie on your back and bend your legs, only this time, and you need about 90 degree angle. After this, slowly raise your body as high as possible so that only the upper back and the soles of your feet touch the ground. After the stretch, slowly lower your body and release the entire backrest for a moment before lifting it back up again.

side hip abduction

This is yet another exercise that helps stabilize the gluteal muscles. It is very similar to bridges, with only a small change in posture.

It is performed by lying sideways, with your arm bent at the temple, for head stabilization. It would be best to bend the lower leg like bridges but keep the upper leg fully extended. The lower leg gives you stability and prevents you from going over the top. Finally, lift the stretched leg up and down without resting on the lower leg. Take care not to elevate your abdominal area for optimum effect.

plank and hold

The plank and hold is a very effective exercise for maintaining a solid core and general upper body. This is done by going down with the face towards the ground. You need to support your body weight using your toes and lower arm below your elbow. Squeeze the shoulders inward with your ears for maximum effect. Maintaining an upright posture, stay in that position for thirty seconds and relax. Repeat the exercise, progressively increasing the time in denominations of thirty seconds.

Best Dance Physiotherapy Exercises

single leg squats

single leg squat Is an exercise meant to engage different muscles at once. It can stimulate the thigh muscles, gluteal muscles, calves and abdominal muscles in a single type of exercise. It also has little impact on the spine, thus helping you maintain your posture. This dance is a good example of physio exercises that help you focus on your body and health.

You start by standing on the right leg, extending the left leg, and holding it there. You can also extend your arms to help with balance or at the sides of your body. Then you need to engage the core and keep the torso up through the exercise. Push the hips back as far as you can to squat so that the raised leg is parallel to the floor. Squeeze glutes while standing back up. Do about 5 to 10 reps in sets of three.

bridge with ball

This is an exercise that stimulates the glutes, hamstrings and core. You must have a Swiss ball for this exercise. The challenge is to balance the ball while performing the bridge.

It begins with an exercise ball at the feet of a person lying on the floor. Then one needs to align oneself with the ball and keep the feet on the ball with heel. Then slowly raise the body while keeping the core engaged. For more excitement, move closer to the ball and repeat the process.

double knee chest

Double knee braces are meant to stretch and stabilize the pelvis and encourage better blood flow From feet to heart. Need to lie on your back, bend your knees towards the chest. Using the hands, one can grasp the knees or cross the fingers around both knees, pull the legs gently towards the chest and squeeze slightly.

single leg bridge

During a single leg bridge, the glutes, hamstrings and quads are stimulated. You start by lying on your back with your arms flat on the floor. Bend one leg for support and extend the other straight to the toes, and using the bent leg, lift yourself down for several reps. Repeat the same process with the other leg.

excessive knee extension

The knee full extension exercise is meant to exercise the thighs and quads and is also helpful for people who have had knee surgery to achieve a fully extended knee.

The exercise is performed with the person leaning down and supporting their weight with the palms and feet. Then they require a resistance band that is tied to a non-mobile object in front and then loosely enough around the back of the knee. The next thing to do is to stretch the band along the back of the knee to achieve a fully extended knee. Repeat the process and replace the other knee as well.

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