Naomi Glass, teacher at Pacific Northwest Ballet School, knows firsthand the advantages and challenges of hypermobility. As a young dancer, she was told to keep her hyperextended knees in a straight position far from her full range of motion. "It felt too bent to me," she says. "But once I was able to access my inner thighs and rotators, I found strength and stability and could still use the line that I wanted."

Hypermobility occurs when joints exceed the normal range of motion. Dancers can have hypermobility in specific joints, like their knees, or they can have generalized laxity throughout their bodies (which is often measured using the Beighton system—see below). While this condition may enable students to create beautiful aesthetic lines, it can also increase risk for injury. Help dancers gain the strength they need to stay healthy while making the most of their hypermobility.


Stand Strong

Students need correct body alignment to stand and move properly. "The pelvis should be neutral, so the dancer can engage the tops of the backs of the legs, access the inner thighs and externally rotate the femurs," says Glass. "That allows them to find a solid position while still achieving a gorgeous leg line." A strong core will create a trickle-down effect through the legs, so students are less likely to lock back in their knee joints. Keeping weight over the balls of their feet, rather than the heels, will also enable more stability and less gripping in the front of the thighs.

Don't Overstretch

Dancers should avoid stretching to their end ranges: This practice will create even more hypermobility. Students should never feel so comfortable that they just sit in overextended positions. Active stretching with engaged muscles and resistance components will elongate muscles while developing strength at the same time.

"If dancers keep going to their end range, the ligaments get more and more stretched out," says Julie Green of Performance Ready Physical Therapy, and physical therapist for Pennsylvania Ballet. "It's hard for dancers to find a place that's strong and stable, but not in their end range." For hyperextended knees, students can sit with their legs stretched to the front and pull their patella up without letting their heels come off the floor. This exercise builds quad strength and muscle memory for when the dancer is weight-bearing.

Green also suggests that dancers roll out their muscles on a foam roller. "They feel like their muscles are tight and they want to stretch, but a lot of times it's not the length of the tissue but the tight fascia that is giving them that sensation."

Work the Feet

Beautifully arched feet tend to require extra support, since hypermobility in the ankles can cause instability and weakness. "Encourage dancers to stretch in their mid-ranges without their knees locked or pushing over their arches into their shoes," says Green. "They have to pull up and out of their joints."

Dancers can strengthen their ankles and the intrinsic muscles in their feet by doing TheraBand exercises, doming and doing a consistent series of gentle rises. "They should feel the weight evenly distributed through the metatarsals, so they develop the right alignment," says Glass. "Hypermobility needs to be supported, and the strength needs to be there, especially before they start dancing on pointe."

Build Upper-Body Strength

Don't neglect the upper body when it comes to addressing hypermobility. Green recommends strengthening the scapula and rotator-cuff muscles by holding a TheraBand with the elbows at 90 degrees and opening the hands away from each other. Dancers can also lie on their stomachs or on a ball, and move their arms into a Y shape, T shape and I shape (down by their sides). "Exercises don't make the hypermobility go away," she says. "It's maintenance and will be part of their life. Dancers blessed with this beautiful anatomy have to constantly concentrate on strengthening around their joints."

How do I know if my students are hypermobile? Try using the Nine-Point Beighton System:

The nine-point Beighton system is commonly used as an indicator of generalized hypermobility. The higher the score, the higher the laxity (looseness). Julie Green, physical therapist for Pennsylvania Ballet, administers this test as part of each dancer's screening. She uses it to gather information and help shape the dancer's wellness plan.

  • One point, if while standing forward bending, you can place palms on the ground with legs straight.
  • One point for each elbow that bends backward.
  • One point for each knee that bends backward.
  • One point for each thumb that touches the forearm when bent backward.
  • One point for each little finger that bends backward beyond 90 degrees.
The Conversation
Unsplash

When it comes to running a thriving dance studio, Cindy Clough knows what she's talking about. As executive director of Just For Kix and a studio owner for more than four decades, she's all too aware of the unique challenges the job presents, from teaching to scheduling to managing employees and clients.

Here, Clough shares her best advice for new studio owners, and the answers to some common questions that come up when you're getting started.

Keep reading... Show less
Unsplash

Facebook. Twitter. Instagram. Snapchat. The list goes on—and you have to decide not only what type of presence you'll have on each platform, but also whether you and your faculty will network with students and family members. How can you set boundaries for yourself and your faculty on social media?

The easiest option may be to prohibit these interactions entirely. At the Harid Conservatory in Boca Raton, Florida, staff and faculty may not "friend" or otherwise connect with current students or those under the age of 18 on social media, explains Gordon Wright, Harid's executive vice president and director.

At the Dance Zone in Henderson, Nevada, the handbook states that social media should be handled "in a professional manner." Owner Jami Artiga encourages students and faculty to share photos and tag the studio, but prefers not to "friend" kids from her personal account. "Of course, my son dances at the studio, and we have teachers with kids who go here, so sometimes the line gets blurry," she says.

Robin Dawn Ryan of the Robin Dawn Academy in Cape Coral, FL, also has a few students on her Facebook friend list, "but I don't put a lot about my personal life on the site," she says. She uses the platform more to keep track of what dancers and their parents are posting about the studio. "If they put up something they shouldn't," she says, whether that's a bullying post or an unflattering image, "I'll ask them to take it down."

Ryan tends to keep her social-media shout-outs generic: "So proud of this year's graduates!" and "Our dancers looked beautiful at prom!" That way, she can show support without spending hours online or worrying about missing any one student's achievement.

Dancer Health
Getty image

When ballet star David Hallberg sought out the medical team at The Australian Ballet to help him recover from his ankle surgeries, one of the things rehabilitation specialist Megan Connelly had him learn was to jump from his hips. By doing so, he learned to put less stress on his lower legs and feet and access the powerhouse group of muscles surrounding the hips, most commonly referred to as the glutes. While many parts of his rehab were particular to him, understanding how to properly engage the glutes is something many professional and pre-professional dancers can stand to gain from.

Keep reading... Show less
Studio Owners
Getty image

Many a studio owner might agree that the idea of maternity leave is laughable. "So many people say, 'I was back after two weeks—we had a competition,'" says Meagan Ziebarth, a former owner who sold her studio two years ago. "If that works for you, and you feel great, wonderful. But I feel passionately that having a baby is one of the most transformational life events, and you don't need to put that kind of pressure on yourself and accept that that's the norm."

So how can you take the maternity leave you want and make sure your studio doesn't run itself into the ground? We asked three who did it for their best advice—including what they wish they'd done differently.

Be OK With Crazy

Suzana Stankovic and Natalia.

Suzana Stankovic
Wild Heart Performing Arts Studio
Astoria, New York
Enrollment: 500 (drop-in)
2 years in business

Suzana Stankovic signed the lease on her New York studio a mere 10 days before she gave birth to her first child. The space she'd been renting hourly for private and group lessons unexpectedly became available for a lease takeover, and, despite the timing, it felt like the right decision. "I said, 'This is happening for a reason,'" she says.

For the first two months after her baby was born, Stankovic recovered (she'd had a C-section). She held a soft opening in mid-November (2 1/2 months postdelivery) for existing students and officially opened her studio—with a drop-in class format—to the public the following January (4 months postdelivery).

  • Figure out your childcare. "It's the most important thing. You've got to figure that out, whether that means visiting daycare centers and finding one you're comfortable with or involving your entire family," she says. Stankovic's parents are retired and live near her, luckily, so they became her nannies. "That's the major reason I was able to do this," she says.
  • Expect to feel different after giving birth. "When I had my baby, and it came time to leave her and go to work, it was very, very difficult," says Stankovic. "I wasn't prepared for that. I was texting my mother constantly: 'Is she OK? Did she have her milk? Is she colicky?' It was hard to be fully present, initially. Be prepared for the effects of sleep deprivation and not eating well and the postpartum blues."
  • Have a support system in place. That's how Stankovic got through the roughest times, postbirth. "Have a friend or your husband or partner," she says. "And know that the very difficult times are temporary. They do abate. And if they don't, there are resources. There's help out there."
  • Be OK with crazy. "I would plan my lesson and do my combos in the shower," she says. "On my way to the studio, I'd finish up my grand allégro in my head. I'd send e-mails in the middle of changing her diaper—I'd write two sentences, change the diaper, write two more, then hit send." The result of so much multitasking? "I realized, 'Wow, I can do so much more than I thought I could,'" says Stankovic. "I'm ready for anything."
Dance Teacher Tips
International performer Joy Womack balances flexibility and strength to maintain her turnout. Photo by Quinn Wharton for Pointe.

Turnout is one of the defining characteristics of classical ballet and the foundation of your technique, but the deceptively simple concept of external rotation can be hard to execute. For those born with hip joints that don't naturally make a tight fifth position, it's tempting to take shortcuts in the quest for more rotation, but you'll end up with weaker technique and a higher risk of injury. We asked top teachers and physical therapists to break down the meaning of turnout and offer safe ways to maximize your range.

Keep reading... Show less
Just for fun
Photo via @sparklethetinychi on Instagram

In our not-so-humble opinion, dancers and dogs should rule the world. So, it shouldn't come as much of a surprise to hear that we are positively obsessed with all things that are dog and dance at the same time. Namely, puppies dressed up in tutus. OMG—so cute!

We couldn't keep our knowledge of this perfect combination of dreaminess to ourselves. So we decided to share with you some tutu-wearing dogs from Instagram that we will never get over.

You're welcome!

Get ready to experience a level of cuteness that is almost too much to handle, ladies and gentlemen!

Keep reading... Show less
Dance Teachers Trending
FreeVerse photography, courtesy of Quenga

As a hula instructor at the 92nd Street Y in New York City, Hawaii native Kaina Quenga is committed to sharing the traditional dances and culture of Polynesia with the people of the Big Apple. Through training with famed kuma hula (master teacher) Johnny Lum Ho of Halau O Ka Ua Kani Lehua, Quenga developed a respect for and understanding of the artform that has carried her through the nearly 20 years of her professional career.

In spite of her success as a teacher at 92nd Street Y (she also teaches at Concourse House Day Care in the Bronx and Spoke the Hub Dancing in Brooklyn, and offers free classes in various parks around NYC during the spring and summer), Quenga never anticipated becoming an educator. "I really just lucked into it—I'm not a kuma hula," she says. One can only become an official hula master teacher when their own kuma hula bequeaths knowledge to them through a formal ceremonial ritual after years of training. "But when I came to New York, everyone kept asking me if I would teach classes. There was a need for it. So I started teaching the basics."

Keep reading... Show less
Dancer Health
Thinkstock

Q: I'm an older dancer/teacher and have some pain under my heel bone and Achilles tendon. I feel it most in the mornings and when I'm walking down stairs. Would wearing teacher shoes with heels help me?

Keep reading... Show less
Dance News
Carol Channing in the original 1964 production of Hello, Dolly! Photo by Eileen Darby, courtesy of DM Archives

The inimitable Carol Channing, best known for her role as the titular Hello, Dolly!, passed away today at 97.

Though she became a three-time Tony winner, Channing was born in Seattle, far from the Great White Way, in 1921. After growing up in San Francisco, she attended the famed Bennington College, studying dance and drama. She later told the university, "What Bennington allows you to do is develop the thing you're going to do anyway, over everybody's dead body." For Channing, that meant decades of fiery, comical performances, bursting with energy.

Keep reading... Show less
Editor's List: The Goods
Getty image

Here at Dance Media, we think everyone's list of New Year's resolutions should include reading more 💁♀️. And aside from reading Dance Teacher magazine (which should, of course, be a resolution in and of itself), we recommend some seriously wonderful dancer memoirs.

Here are three interesting books we think you should check out (or re-check out) in 2019!

Share your favorite dancer memoirs in our comment section! We can't wait to hear what you're reading!

Keep reading... Show less
Dance Teachers Trending

When it comes to Broadway, Becca Petersen does it all. Not only is she a swing learning multiple roles for Mean Girls on Broadway as well as understudy for the principal roles of Cady Heron and Regina George, but she also plays an administrative role as the assistant dance captain. When she's not onstage dancing one of the 10 different tracks she covers, or acting out two of Broadway's most notorious mean ladies, she's in the audience, taking notes in order to clean choreography in the next rehearsal. "Once the show opens and the creative team leaves, the dance captains, stage managers and associates keep things running," Petersen says. "I help teach choreography to newcomers when there is turnover and make sure the dancing looks good from day to day."

Keep reading... Show less
Dance Teacher Tips
Joanne Chapman teaching turns (photo by Dan Boskovic, courtesy Joanne Chapman School of Dance)

Think back to your newbie dancer days. Can you remember your introduction to spotting? It might've involved staring hard at your own reflection in the mirror as you wrestled with your first pirouette. Or maybe your teacher had you put your hands on your shoulders as you attempted a series of half-chaînés across the floor.

Keep reading... Show less

Sponsored

Sponsored

mailbox

Get DanceTeacher in your inbox

Sponsored