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nhs.uk. (2019). Sports injuries - Examples. [online] Available at: https://www.nhs.uk/conditions/sports-injuries/types/ [Accessed 4 Dec. 2019].

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Squats in and out, lunges, sumo walks

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Shoulder taps, press ups, plank high to low

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https://youtu.be/ciehi7kcKqc

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https://youtu.be/s4G_jFo5hPw

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https://youtu.be/zbchEh4_KB0

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https://youtu.be/u5Hr3rNUZ24

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https://youtu.be/Ae4MadKPJC0

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Cite This For Me. (2019). Save Time and Improve your Marks with CiteThisForMe, The No. 1 Citation Tool. [online] Available at: http://www.citethisforme.com/topic-ideas/chemistry/individu%20daskesling-95202843 [Accessed 2 Dec. 2019].

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Cite This For Me. (2019). Save Time and Improve your Marks with CiteThisForMe, The No. 1 Citation Tool. [online] Available at: http://www.citethisforme.com/topic-ideas/chemistry/individu%20daskesling-95202843 [Accessed 2 Dec. 2019].

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Anon, (2019). [online] Available at: https://www.quora.com/What-is-axial-and-appendicular-skeleton [Accessed 2 Dec. 2019].

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Picture of skeleton labelled axial and appendicular

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Sit up/ crunches / heel taps

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High knees/ squats/ burpees

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Squats in and out/ lunges/ sumo walks

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This is me doing leg stretches I do this on my left and right leg.

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Shoulder taps / sit ups / high to low plank

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Sits up/ crunches / heel taps

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high knees/ jump squats / burpees

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My own stretches.

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Take inspiration from the YouTube video I found.

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Squats in and out / lunges/ sumo walks

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Shoulder taps/ high to low plank/ press ups

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Heel taps

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Crunches

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Full sit ups

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Burpees

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Squat jumps in and out

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High knees

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Source 2 -After rating my skills I decided to complete a training programme based on whole body strength.

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There are various different movement of the skeleton
These include: flexion, extension, abduction, circumduction, rotation internal, rotation external, inversion , eversion, planterflextion  , barisflextion, adduction.

It is estimated there are up to 650 skeletal muscles in the human making up about 30-50% of your body weight.

Muscle content = 70% water , 23% protein, 7% minerals

Upper limb muscles include bicep, triceps, deltoids , Latissismuns, Dorsi becep, pectorals major , trapezius , rhmbionts.

Trunk/core muscles include transverse abdominious, rectus abdominouse, erector spinae, external obliques , internal obliques.

Lower body muscles iliposoas, gluteos maximus, abductus, hamstring , quads , gasraminious , tibia.

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Injuries can come from environmental setting for example this may be the temperature of the room if our bodies aren’t warm enough we can injury our muscles. Another one can be not wearing correct attire for example if you were to wear socks and fall your at a high risk of injuring yourself.

It is importance to inter grate rest into your training as by making sure you spend time eating healthy and nitrous food. Bring lunch and snacks with you so you can rest during breaks rather than spending time looking for food. Also prevents burn out by balancing high performance standards with realistic goals. Focusing on quality training not quantity. Spend time mentally reviewing movements.

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Source 1

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I watched this video to get effective whole body stretches for after I’ve exercised.

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Legs in and out

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Sumo walks

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Lunges

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Press ups

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Shoulder taps / high to low plank

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Heel taps

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Crunches

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Full sit up

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Jump squats

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High knees

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Burpees

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Bbc.co.uk. (2019). BBC - Search results for anatomy. [online] Available at: https://www.bbc.co.uk/search?q=anatomy [Accessed 20 Nov. 2019].

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Applied anatomy and physiology - GCSE Physical Education - BBC Bitesize

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GCSE Physical Education Applied anatomy and physiology learning resources for adults, children, parents and teachers.

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BBC Bitesize. (2019). Health and wellbeing - WJEC - Revision 1 - GCSE Physical Education - BBC Bitesize. [online] Available at: https://www.bbc.co.uk/bitesize/guides/z3shycw/revision/1 [Accessed 20 Nov. 2019].

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BBC Bitesize. (2019). Home Economics: Food and Nutrition - BBC Bitesize. [online] Available at: https://www.bbc.co.uk/bitesize/subjects/zm6wfg8 [Accessed 20 Nov. 2019].

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Home Economics: Food and Nutrition - BBC Bitesize

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Home Economics: Food and Nutrition learning resources for adults, children, parents and teachers organised by topic.

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Nidms.co.uk. (2019). [online] Available at: https://www.nidms.co.uk/healthcare [Accessed 20 Nov. 2019].

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Dance specific healthcare, injury treatment

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NIDMS provides a range of dance specific healthcare options including FREE NHS dance injury clinics and specialist private treatment.

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Nidms.co.uk. (2019). [online] Available at: https://www.nidms.co.uk/mental-health [Accessed 20 Nov. 2019].

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Or click on one of the topics below to find related resources, or scroll down to browse through them all...

If you are looking for a dance-specialist psychologist, psychotherapist/counsellor, dance movement psychotherapist or any other holistic mental health practitioner, any of the following services can support you

If you are looking for support for general mental health concerns the following resources may be useful

We love this video Heads Together have released of model Adowa Aboah talking to her mum, Camilla, about the first time she started talking about her struggles with mental health.

Mental Health Foundation: Dedicated to finding and addressing the sources of mental health problems. Find their A-Z Guide to Mental Health.

Foundations for Excellence: Foundations for Excellence existed to share research, resources and best practice for the support and development of talented young musicians, singers and dancers. This was achieved through the online resource hub, the commission of new information sheets on a variety of specific topics and a biennial conference. The information sheets on performance anxiety created by Foundations for Excellence in collaboration with One Dance UK's Healthier Dancer Programme, is now made available via their website.

Tips for Dancers on Anxiety
This paper provides basic information on the symptoms & causes of anxiety, describes various types of anxiety-related disorders and provides ways to manage anxiety. Access this Dance/USA Task F orce on Dancer Health Informational Sheet .

Performance anxiety affects dancers through underlying mechanisms and functions.

Depressive illness can change how one performs and functions. This paper helps dancers to recognize some of the signs and symptoms of depression, along with some resources for when and where to get help.

#dancersneedrest Rest is anything that gives you a break - either physical or mental. In order to push artistic and technical boundaries, professional dancers work long hours and push their bodies in the studio and onstage, sometimes in addition to training outside of dance. However, if a dancer does too much and ignores early warning signs, they risk the serious and lasting issue of overtraining or burnout. Busy class, rehearsal and performing schedules (not to mention a dancer's personal drive for perfection) can also result in overtraining and injury. To find out more .

Place2Be is the UK's leading children's mental health charity providing in-school support and expert training. To find out more .

An organisation that specialises in supporting young trans people under the age of 21. They deliver trans youth programmes, support for parents and carers, professional development and trans awareness training for all sectors and educational workshops for schools, colleges, Universities and other educational settings. Their mission is to increase understandings of gender diversity.
http://genderedintelligence.co.uk/

Promotes the highest standards of health care for individuals through the articulation of Standards of Care (SOC) for the Health of Transsexual, Transgender, and Gender Nonconforming People. The SOC are based on the best available science and expert professional consensus.
https://www.wpath.org/publications/soc

This network is interested in improving wellbeing among gender diverse people (e.g. those who identify as trans*). The network is interested in exploring different areas of wellbeing, including relationships, the role of social media, new technology, access to health services and the effect of a social gender role transition at work among others. Wellbeing, which is a multi-dimensional concept, includes absence of mental health problems and a satisfactory quality of life. Trans* people have been found to present with higher levels of mental health problems, particularly depression, anxiety and self-harm and poorer quality of life than the cisgender (non-trans*) population. The network will aim to improve wellbeing among this population through research and education. The network includes clinical and non-clinical academics, clinicians working with the transgender population and members of the LGBTQ+ community.
https://www.institutemh.org.uk/research/managed-innovation-networks/projects/gender-diversity-and-wellbeing

Supports gender-diverse children and young people until their 20th birthday, as well as their families and professionals involved in their care. Transgender and gender-variant children and teens need support and understanding, as well as the freedom to explore their gender identity. Whatever the outcome, Mermaids is committed to helping families navigate the challenges they may face. Mermaids has been supporting trans and gender-diverse children, young people, and their families since 1995. Back at the start, they were a small group of concerned parents sitting around the kitchen table, coming together to share experiences, find answers and look for ways to keep their children safe and happy. Today, Mermaids has evolved into one of the UK's leading LGBTQ+ charities, empowering thousands of people with its secure online communities, local community groups, helpline services, web resources, events and residential weekends. We also seek to educate and inform wider society on gender identity by helping professionals accommodate and reassure gender-variant young people.
https://mermaidsuk.org.uk/

NSPCC Child Protection in Sport Unit

A platform co-directed by Frances Chiaverini (dancer/choreographer) and Robyn Doty (writer/dramaturg) that promotes conversation around harassment, discrimination, and violence towards women and marginalized groups particularly while at work in the arts, especially in professional dance and performance.

Equity Bullying and Harassment information

One Dance UK Industry Standards

Concerned about Abuse and Harassment on Tour? Some Things to Think About
By defining and discussing Harassment, Abuse, and Bullying this paper helps the dancer to recognize, to prevent, and to handle or modify these harmful events. Access this Dance/USA Task Force on Dancer Health Informational Sheet .

Big little secrets: Traumatic Experiences in the Dance World
This paper discusses some main sources of trauma in the dance world and methods that can be taken to prevent abuse. It also provides strategies on how to cope with trauma. Access this Dance/USA Task F orce on Dancer Health Informational Sheet .

Youth Protection Advocates in Dance

Youth Protection Advocates In Dance® was born as a response and solution to various negative trends that commodify and exploit youth and adults in performing arts. YPAD courses are research based, educational courses for dance professionals and the dance industry as a whole. The intention of Youth Protection Advocates in Dance® is to provide dance professionals with the skills and resources to protect and develop healthy, happy dancers. Through the use of online courses, YPAD courses educate dance studios and communities worldwide on the core elements in constructing an environment focused on the well-being of kids and a sustainable, safe future for dance.

NSPCC Safeguarding in the performing arts training

Dancers and perfectionism - IADMS resource paper

Dancers and perfectionism - Dance Knowledge course

It is strongly recommended that you complete the Introduction to perfectionism in dance course prior to enrolling this course.

The second part in the Dancing to perfection series. Explore how perfectionism is learnt and reinforced in the dance environment.

What caused you to become a perfectionist and what keeps your perfectionism going? Make clear distinctions between the three dimensions of perfectionism and consider how perfectionism is amplified through dance training.

Coping with Stress on Stage and in Life: The practice of mindfulness and self-compassion
This paper will help you learn more about stress and coping strategies. There is discussion on self-compassion and approaches to implement this into everyday life.

In this session discusses what mindfulness really is and trys to unfold the power of here and now. It looks at how to tailor mindfulness specifically for dancers; specifically what can be achieved through mindfulness, and what are the hindrances to mindfulness. It also addresses how compassion towards ourselves is essential for our wellbeing.
To access a recording a workshop, click

During lockdown, One Dance UK provided workshops for dancers on maintaining wellbeing during COVID19. To access these workshops, click

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Or click on one of the topics below to find related resources, or scroll down to browse through them all...

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nhs.uk. (2019). Sports injuries - Treatment. [online] Available at: https://www.nhs.uk/conditions/sports-injuries/treatment/ [Accessed 20 Nov. 2019].

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nhs.uk. (2019). Eat well. [online] Available at: https://www.nhs.uk/live-well/eat-well/ [Accessed 20 Nov. 2019].

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Information and guidance about eating a healthy, balanced diet.