# data[].attributes.body
Dance is a physically demanding activity, with almost 70% of all injuries in dancers occurring in the lower extremity (LE). Prior researchers report that muscle function (e.g. muscle endurance) and anatomical factors (e.g. hypermobility) affect physical performance (e.g. balance) and can subsequently influence LE injury risk. Specifically, lesser core muscle endurance, balance deficits, and greater hypermobility are related to increased LE injury risk. However, the potentials interrelationships among these factors in dancers remain unclear. ( Int J Sports Phys Ther. 2016 Apr , https://www.ncbi.nlm.nih.gov/pubmed/27104055)

# data[].attributes.headline
C) HOW TO PREVENT INJURIES THROUGH DIETING

# data[].attributes.subject
C) HOW TO PREVENT INJURIES THROUGH DIETING

# data[].attributes.body
Jonathan: “Injuries such as ligament problems and strains are normally caused when you’re tired, so it’s important to keep my energy up during the day. I can eat between classes but I don’t like being too full and feeling food swashing around in my tummy! So I might have half a sandwich in our short breaks, then have a proper lunch of more sandwiches and fruit.”   (Jonathan Goddard 1997 , The Essential Elements of Dance Nutrition and Hydration Advice for Dancers ,https://www.richardalstondance.com/sites/default/files/downloads/RADC%20Nutrition%20%26% page 1-2)

# data[].attributes.body
“Strong and stable core muscles contribute to a strong posture and results in a body that is centered, tall, straight, easily balanced and graceful with motion,”  as stated by Steven P. Weiniger, DC.   The core muscles of your body are more than a corset that wraps around your mid section, they also include a top and bottom component as well, which makes it more of a closed cylinder than a corset.

(Weinger, Steven P.  Copyright 2008.  Stand Taller-Live Longer.  Pages:  11, 19-24)

# data[].attributes.attachment_link.readable_text
Strong Posture in Dance

We have all seen the beautiful, graceful ballet dancers. They have perfect posture and we sometimes look and feel like Quasimodo in Victor Hugo's "The Hunchback of Notre-Dame.

"Poor posture contributes to lack of balance therefore, more accidents and falls which can result in strained or torn muscles, ligaments or tendons or worse, broken bones. Poor posture also affects one's self-esteem, and a decrease in overall health. Remember our parents saying, "situp straight", "stop slouching" or "hold your shoulders back"? Well... they were right.

What is "strong posture"? Strong posture is the correct alignment of the body so that the bones and muscles can hold you upright, against gravity, with the least amount of energy. All too often we are over taxing our bodies with a poor posture which results in tight, achy or sore muscles at the end of the day or even after completing simple activities. Worst of all poor posture can result in injuries that could have been avoided. Not to worry, because we CAN improve our posture.

Importance of Posture in Dance, and Life
Strong posture starts with self-awareness of your body. Start by looking at yourself in a full length mirror. From the feet up, your feet should be shoulder width apart, knees slightly bent, pelvis over your legs. Torso,which includes the shoulders, should be over your pelvis. Head level and over your torso, with eyes forward. Think of a string attached to the top of your head and it is being pulled up to the ceiling. Feel your spine elongate. Stand tall and strong.

Now, we are going to start with the basics and build from there. We will not make major changes but rather fine tuning what you already have. Even small fine tuning adjustments can affect major postural improvements resulting in better balance and posture.

To be great dancer, we must have balance and proper functional motion in addition to strength and flexibility to perform the powerful ,yet graceful movements,demanded of us in dance.We will look at three basic but important aspects that dancers need to focus on to develop strong posture: 1) proper breathing, 2) balance, and 3) core stability.

Breathing Exercise: Breathing seems simple enough. We do it all the time. But are we breathing correctly? Try this. Place one hand on your abdomen and one hand on your chest and breathe normally. Which hand is moving and which hand is still? Proper breathing comes from the diaphragm moving downward and the ribcage expanding as we breathe in, which forces the abdomen to protrude outward. As we exhale, the diaphragm moves upward, the ribcage returns and the abdomen will move back towards your spine. If the hand on your chest is moving with each breath, then you are considered a "chest breather" and will need to focus on a relaxed breathing through the diaphragm and allowing the abdomen to move freely while the chest remains stationary. Now, you try practicing 5 slow correct breaths.

Balance and the one leg stance (Stork) Exercise: Practice standing on one leg every day as a balance exercise. Standing on one leg forces you to focus on your equilibrium and actively teaches you to improve your balance. This is called proprioception and is defined in layman's terms as: how your brain knows where your body is in space. As you stand on one foot there are thousands of small adjustments that your foot and body as a whole is making every millisecond to ensure you remain upright. Think of your brain as the computer of your body, constantly sending and receiving sensory information to and from every part of your body. Over time, we can strengthen and train our brain and body to communicate better which improves our posture and therefore our balance, strength and grace.

Core stability: "Strong and stable core muscles contribute to a strong posture and results in a body that is centered, tall, straight, easily balanced and graceful with motion," as stated by Steven P. Weiniger, DC. The core muscles of your body are more than a corset that wraps around your mid section, they also include a top and bottom component as well, which makes it more of a closed cylinder than a corset.

The components of your core are as follows: the front is the transverse abdominus, the back is the multifidus, the top is the diaphragm and the bottom is the pelvic floor. All four groups of muscles must be strong and work together to facilitate strong posture, resulting in the balance and grace you desire.

Dancers should strive for a strong posture.
To be a great dancer we must have balance and proper functional motion in addition to strength and flexibility to perform the graceful movements. With strong posture you can obtain optimal performance, reduce your risk for injury and maximize function.Remember practice makes perfect. It takes time to develop a strong posture...but, the benefits of strong posture will last a lifetime.

Author: Dr. Shelly A. Severns is a licensed chiropractor and Certified Posture Exercise Professional located in O'Fallon, Illinois and serves individuals in the St. Louis, Metro East area.

References:

1. Coubard, Oliver A., Ferrufino, Lena, Nonaka, Tetsushi, Zelada, Oscar, Bril, Blandine and Dietrich, Gilles. (2014). One month of contemporary dance modulates fractal posture in aging. Frontiers in Aging Neuroscience 25 February 2014. doi: 10.3389/fnagi.2014.00017.

2. Weinger, Steven P. Copyright 2008. Stand Taller-Live Longer. Pages: 11, 19-24

# data[].attributes.attachment_link.title
Importance of Posture in Dance | BodyZone.com

# data[].attributes.attachment_link.description
We have all seen the beautiful, graceful ballet dancers. They have perfect posture and we sometimes look and feel like Quasimodo in Victor Hugo's "The Hunchback of Notre-Dame. "Poor posture contributes to lack of balance therefore, more accidents and falls which can result in strained or torn muscles, ligaments or tendons or worse, broken bones.

# data[].attributes.body
Here is a quote that I have found from a proffesional that works with Richard Alston : Maria Nikoloulea “Food groups can be good or bad if eaten to excess – the key is to get the balance right, and everything in moderation.Milk and dairy are good for your bones as they are rich in calcium so I want to have that; fruit and veg give you all the vitamins then protein strengthens your muscles and carbohydrate gives you energy. And of course, a bit of chocolate gets you through the day!”
(Maria Nikoloulea, 1997 , The Essential Elements of Dance Nutrition and Hydration Advice for Dancers ,https://www.richardalstondance.com/sites/default/files/downloads/RADC%20Nutrition%20%26%)

# data[].attributes.body
I have issued an image of a healthy and balanced diet , when ever you forget what your suppose to be eating it is easy and simple to refer back to this maintain good health and good body as if you don't consume the right amount of protein etc , it can effect your body in many ways .
http://www.lighting-association.com/tips-plan-healthy-balanced-diet/

# data[].attributes.body
I have posted about alignment because it is very important and can cause many problems in the future , I found this image from the link below .
https://www.google.co.uk/search?q=correct+and+incorrect+alignment&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiFs6_tkIrYAhVSEewKHb2FC4QQ_AUICigB&biw=1024&bih=508&dpr=1.25#imgrc=sbytQrfU1Od-zM:

# data[].attributes.body
Ive taken a picture of me and a fellow student to show the correct ballet uniform , on my dance course boys get given the option if to where shorts or not.

# data[].attributes.body
I have found the top 10 tips on nutrition which will help you and guide you for a good nutrition plan that dancers need. If you click on the image it will take you to the site.

# data[].attributes.attachment_link.readable_text
12/31/1969

Many dancers wonder "what's best to eat the day of my dance performance or competition?" This is a great question and hopefully the following tips will help you develop a plan for achieving your optimal performance, even during an all-day affair. However, it's important to remember that adequate fueling and hydration starts with everyday nutrition. This is even more critical in the week leading up to your event when dancers typically have additional rehearsals or practices, along with anxiety and concerns about costumes, makeup, and choreography. Showing up to your performance or competition depleted from an intense week of dancing can be detrimental and difficult to recover from. Therefore, take time to eat well during your busy week. Then, the following tips can make a difference in helping you stay energized so you will perform your best all day (or weekend) long!

Write down the times you will be dancing and plan to have a balanced meal with lean protein, wholesome carbohydrates, and a small amount of healthy fat about 3-5 hours before you perform (i.e. a sandwich or wrap with turkey, spinach and hummus and a piece of fruit); and, a small snack with easily digestible carbohydrates (i.e. fruit or crackers) about 30 minutes to an hour before dancing. For example, if you dance at 1 pm and 7 pm, you could plan to have breakfast at 8 or 9 am, a well-tolerated snack at 11:30 or 12 pm, lunch after the 1 pm performance, a moderate-sized meal at 4 pm and a recovery snack (with protein and carbohydrate) after the evening performance.

Have the foods from your plan on hand or know they will be available for you. The day of a performance or competition is not the time to try new foods or depend on fast food meals. Even trying your friend's seemingly harmless nutrition or energy bar can backfire with added ingredients that may cause stomach upset.

For your evening meal, dancers need to eat plenty of complex carbohydrates along with lean protein the night before they perform, but choosing more nutrient dense foods, such as brown rice with salmon, roasted vegetables, and a glass of milk is preferred over foods high in sugar or fat.
4) Start your day with a good breakfast.
This may mean that you need to wake up earlier! Yes, sleep is important (see tip #10), but skipping or skimping on breakfast will only make it more difficult later. Aim to get in a meal higher in carbohydrates (i.e. cereal, oatmeal, toast), moderate protein (i.e. eggs, Greek yogurt, nut butter), a little healthy fat (i.e. nuts, ground flax seed); and fluids (water or small amount of orange juice).

For many dancers, anxiety about the performance or day may make it more difficult to eat. Therefore "practicing" your meals or snacks - not only timing, but what foods and how much - in the week leading up to the event can help you feel more confident about your eating plan. If you don't tolerate solid foods very well before dancing, choose foods that are easier to digest or more of a liquid consistency, like applesauce, dry cereal, saltine crackers, fruit/yogurt/protein smoothie or fruit juice mixed with water. For some dancers, dairy foods (milk, yogurt, cheese) or high fiber foods (vegetables, whole grains) are more difficult to tolerate the day of a performance, and it would be important to have alternatives if these are typical go-to foods.

Being in a hurry or increased anxiety may cause a dancer to eat too fast. Consequently, food may not be chewed well or you may swallow excess air that contributes to gas, bloating and indigestion. Try to allow at least 20 to 30 minutes to eat your food slowly and mindfully.

Healthy fat and fiber are both very important and a necessary part of everyday nutrition, but these types of nutrients take longer to digest and may contribute to stomach cramps or nausea if eaten in an excess or too close to dancing. Examples of foods higher in fat include fast food options, such as fried chicken, hamburgers, and French fries; or, sandwiches with large quantities of mayonnaise, bacon, or cheese. Common sources of foods high in fiber include vegetables, whole grains (i.e. whole grain pasta), and lentils or beans (i.e. often in chili, soup, or Mexican dishes).

For optimal performance, dancers need to show up well-hydrated. Lack of energy, nausea, headaches, and muscle cramping are just a few side effects of dehydration. Thirst is often an inadequate indicator of dehydration, so fill up on fluids up to 2 hours before your event to allow time for the body to get rid of any excess. Sips of water or carbohydrate-containing sports drinks while waiting to dance will help with hydration, with an added benefit of maintaining blood sugar and preventing mental and muscular fatigue. As mentioned previously, test this out before the big day.

If you don't have time or forgot to pack food from home, try to choose foods from the concession stand or restaurant that are close to the foods you tolerate well. Fruit, bagels, plain turkey sandwiches, cereal, and yogurt are common foods available at concession stands at dance events and may be a better option than unfamiliar foods.

A busy week and weekend of dancing can be mentally and physically exhausting. Good quality sleep (and about 8 hours per night) is critical for keeping your body healthy and your energy up so you can perform your best. Don't forget to practice good sleep hygiene, such as turning off electronics an hour before bedtime and avoiding stimulants, such as caffeine or energy drinks.
About the Author: Val Schonberg is a Registered Dietitian with a Master's degree in nutrition science and Board Certified as a Specialist in Sports Dietetics. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening individuals about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.

# data[].attributes.attachment_link.title
Top 10 Nutrition Tips for Dance Competitions or Performances

# data[].attributes.attachment_link.description
12/31/1969 Many dancers wonder "what's best to eat the day of my dance performance or competition?" This is a great question and hopefully the following tips will help you develop a plan for achieving your optimal performance, even during an all-day affair. However, it's important to remember that adequate fueling and hydration starts with everyday nutrition.

# data[].attributes.body
I have found a website that discusses and shows how Dancers are also athletes but as well as that what they do and how its viewed. https://www.ncbi.nlm.nih.gov/pubmed/15335242