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During the second half of our first term studying here at London Contemporary Dance School, we were introduced to Cunningham Technique. ‘The technique brought together a barre-like set of introductory exercises for warming up and activating parts of the body, performed in the center of the room without the assistance of a barre; followed by lengthier phrases performed in place and then traveling across the room. The exercises, executed in both parallel and turned-out positions, featured unusual pairings of arm, leg, and spine movements, almost as if the dancer were conducting an inventory of possibilities’(Foster 2010). I’ve focused my attention on improving my knee alignment, sleep habits and cool down period in order to enhance my engagement with this class.

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During the second half of our first term studying here at London Contemporary Dance School, we were introduced to Cunningham Technique. ‘The technique brought together a barre-like set of introductory exercises for warming up and activating parts of the body, performed in the center of the room without the assistance of a barre; followed by lengthier phrases performed in place and then traveling across the room. The exercises, executed in both parallel and turned-out positions, featured unusual pairings of arm, leg, and spine movements, almost as if the dancer were conducting an inventory of possibilities’(Foster 2010). I’ve focused my attention on improving my knee alignment, sleep habits and cool down period in order to enhance my engagement with this class.

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This course utilises periodisation, a method of structuring training and activity in a gradual build-up so that the dancer will peak at a specified point. Throughout this first term, I noticed that I endured fewer aches and pains than I usually do throughout the dance year. I'm conditioned to give every class my all and jump straight into intense training at the beginning of the year. This method allowed me to ease into these new dance practises and maintain a healthier body. Where I usually would experience injury flare-ups and lower back pain at this point in the year, I feel freer than ever and ready to continue in my training.

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This course utilises periodisation, a method of structuring training and activity in a gradual build-up so that the dancer will peak at a specified point. Throughout this first term, I noticed that I endured fewer aches and pains than I usually do throughout the dance year. I'm conditioned to give every class my all and jump straight into intense training at the beginning of the year. This method allowed me to ease into these new dance practises and maintain a healthier body. Where I usually would experience injury flare-ups and lower back pain at this point in the year, I feel freer than ever and ready to continue in my training.

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Cunningham technique is a very specific dance practise where precise body positions and alignment are enforced. While working through both parallel and turned-out leg positions, it is vital that dancers' knees are tracking over the centre of their feet in order to prevent lower leg injuries. Simmel states that, ‘even seemingly small dance technical pitfalls like rolling onto the inner side of the foot in the turned out position or losing the alignment of the leg in demi plié can lead to overuse problems and even acute injuries in the knee area’(Simmel 2015). After dancing for most of my life, I have had to deal with multiple lower leg injuries such as ankle sprains and multiple knee overuse injuries. I also had a habit of pronating my feet when walking when I was younger so I have always been cautious and extra aware of my knee alignment. When starting a more technical class such as Cunningham, I began to feel past pains flaring up so I researched more about knee alignment and extra supplemental training.

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Cunningham technique is a very specific dance practise where precise body positions and alignment are enforced. While working through both parallel and turned-out leg positions, it is vital that dancers' knees are tracking over the centre of their feet in order to prevent lower leg injuries. Simmel states that, ‘even seemingly small dance technical pitfalls like rolling onto the inner side of the foot in the turned out position or losing the alignment of the leg in demi plié can lead to overuse problems and even acute injuries in the knee area’(Simmel 2015). After dancing for most of my life, I have had to deal with multiple lower leg injuries such as ankle sprains and multiple knee overuse injuries. I also had a habit of pronating my feet when walking when I was younger so I have always been cautious and extra aware of my knee alignment. When starting a more technical class such as Cunningham, I began to feel past pains flaring up so I researched more about knee alignment and extra supplemental training.

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Through my research, I discovered a study done by The Australian Ballet focused on reducing lower leg injuries in their dancers. ‘The Australian Ballet has shown that dancers who are able to complete 25 single leg eleve (straight leg heel raise) are less likely to sustain a lower leg injury’(Bower 2022). I have implemented these calf raises into my training as a warmup before Cunningham class. Below is a video of me showcasing this warm-up where I do a set of eight calf rises on two legs, eight on my right leg, and eight on my left leg. This helps to activate the correct muscles and enforce my knee alignment before the start of the class. Then, to fully follow the study done by The Australian Ballet, I complete 25 single-leg calf raises on each leg every night of my dance week to add additional muscle memory for my knee alignment.

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Through my research, I discovered a study done by The Australian Ballet focused on reducing lower leg injuries in their dancers. ‘The Australian Ballet has shown that dancers who are able to complete 25 single leg eleve (straight leg heel raise) are less likely to sustain a lower leg injury’(Bower 2022). I have implemented these calf raises into my training as a warmup before Cunningham class. Below is a video of me showcasing this warm-up where I do a set of eight calf rises on two legs, eight on my right leg, and eight on my left leg. This helps to activate the correct muscles and enforce my knee alignment before the start of the class. Then, to fully follow the study done by The Australian Ballet, I complete 25 single-leg calf raises on each leg every night of my dance week to add additional muscle memory for my knee alignment.

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My reflection on this supplemental training is that I’ve significantly reduced the number of pains I was experiencing in my knee and ankle joints towards the beginning of this term. Additionally, by using the calf raises to train my lower leg muscle memory, I have been able to dance with more freedom throughout Cunningham since over time I didn’t have to actively focus on my knee alignment as much since it naturally fell into place. I will continue to follow my calf raise exercises to see how they will continue to benefit my lower leg health throughout the rest of this school year.

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My reflection on this supplemental training is that I’ve significantly reduced the number of pains I was experiencing in my knee and ankle joints towards the beginning of this term. Additionally, by using the calf raises to train my lower leg muscle memory, I have been able to dance with more freedom throughout Cunningham since over time I didn’t have to actively focus on my knee alignment as much since it naturally fell into place. I will continue to follow my calf raise exercises to see how they will continue to benefit my lower leg health throughout the rest of this school year.

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Next, I employed the use of a cool down focused on stretching out my legs after each Cunningham class. At the start of this term, I had a habit of packing up and leaving directly after the class finished, not allowing my body enough time to re-adjust and prepare for the journey home. I felt that this stark and sudden shift from dancing full-out in a class to simply walking home was hindering my muscle capability. Through our dance Science Classes is learnt that employing the cooldown method of stretching immediately after a finished class can be used to reduce Delayed Onset Muscle Soreness. In my additional research I read that ‘It should include movements that re-mobilise the joints, gradually bring down the heart rate and stretch muscles that have been used in the preceding activity.’(Laws 2012). In this article, Laws also states that ‘Stretching provides the opportunity to maintain or improve flexibility as the muscles are warm and pliable following exercise and can be held in a stretch for up to 60 seconds’(Laws 2012). This pushed me to focus on stretching out specific muscles such as my calves, hamstrings, quads, and feet in my cool down since Cunningham Technique utilises a lot of different leg muscles. Also, this helps to stretch out my calves after completing my calf raise warmup before class.

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Next, I employed the use of a cool down focused on stretching out my legs after each Cunningham class. At the start of this term, I had a habit of packing up and leaving directly after the class finished, not allowing my body enough time to re-adjust and prepare for the journey home. I felt that this stark and sudden shift from dancing full-out in a class to simply walking home was hindering my muscle capability. Through our dance Science Classes is learnt that employing the cooldown method of stretching immediately after a finished class can be used to reduce Delayed Onset Muscle Soreness. In my additional research I read that ‘It should include movements that re-mobilise the joints, gradually bring down the heart rate and stretch muscles that have been used in the preceding activity.’(Laws 2012). In this article, Laws also states that ‘Stretching provides the opportunity to maintain or improve flexibility as the muscles are warm and pliable following exercise and can be held in a stretch for up to 60 seconds’(Laws 2012). This pushed me to focus on stretching out specific muscles such as my calves, hamstrings, quads, and feet in my cool down since Cunningham Technique utilises a lot of different leg muscles. Also, this helps to stretch out my calves after completing my calf raise warmup before class.

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After using my stretching-focused cool down after each Cunningham Class, I noticed that as time went on it prepared my muscles to feel less tight and ready for movement during the following day of classes. This is because the more you stretch, the easier it becomes to stretch. So, not only does my cool down prepare my body for the switch from dancing to walking home, but it has also increased my flexibility in a safe manner. This class was the perfect opportunity to test out my personalised cool down because my timetable has Cunningham Class placed towards the end if not at the very end of the day so it is the best time to correctly implement my stretching. As opposed to when I first began my Cunningham practise, when I completed my stretching after class I was significantly less sore the next day during my classes. At the very start of my stretching routine, I was a little bit more sore than usual but then as time went on my soreness significantly decreased until it was no longer noticeable. This also acted as extra injury prevention for my legs that went along with my calf raises. Therefore, I will continue to use my stretching-based cool down at the end of each dance day, making note of how my flexibility increases while my delayed onset muscle soreness decreases.

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After using my stretching-focused cool down after each Cunningham Class, I noticed that as time went on it prepared my muscles to feel less tight and ready for movement during the following day of classes. This is because the more you stretch, the easier it becomes to stretch. So, not only does my cool down prepare my body for the switch from dancing to walking home, but it has also increased my flexibility in a safe manner. This class was the perfect opportunity to test out my personalised cool down because my timetable has Cunningham Class placed towards the end if not at the very end of the day so it is the best time to correctly implement my stretching. As opposed to when I first began my Cunningham practise, when I completed my stretching after class I was significantly less sore the next day during my classes. At the very start of my stretching routine, I was a little bit more sore than usual but then as time went on my soreness significantly decreased until it was no longer noticeable. This also acted as extra injury prevention for my legs that went along with my calf raises. Therefore, I will continue to use my stretching-based cool down at the end of each dance day, making note of how my flexibility increases while my delayed onset muscle soreness decreases.

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Receiving enough sleep is vital to be able to actively engage in any dance practise and the target amount of sleep is eight hours. Since I am dancing almost every day, it is important that I am always at my top cognitive function in order to keep myself and others safe. Cunningham Technique is composed of repeating phrases that we would build upon and add together each week in order to create progression into a fully formed class. Because we learn phrases that we repeat weekly, it is even more important to remember these phrases. I found a quote in my research that states, ‘When athletes practise or learn new skills, sleep helps form memories, and contributes to improved performance in the future. Without sleep, the pathways in the brain that allow you to learn and make memories can’t be formed or maintained’(Fry 2022). In order to track my sleeping and see how it affected me the next day I made a sleep log over a couple of weeks. One of my entries is included below.

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Receiving enough sleep is vital to be able to actively engage in any dance practise and the target amount of sleep is eight hours. Since I am dancing almost every day, it is important that I am always at my top cognitive function in order to keep myself and others safe. Cunningham Technique is composed of repeating phrases that we would build upon and add together each week in order to create progression into a fully formed class. Because we learn phrases that we repeat weekly, it is even more important to remember these phrases. I found a quote in my research that states, ‘When athletes practise or learn new skills, sleep helps form memories, and contributes to improved performance in the future. Without sleep, the pathways in the brain that allow you to learn and make memories can’t be formed or maintained’(Fry 2022). In order to track my sleeping and see how it affected me the next day I made a sleep log over a couple of weeks. One of my entries is included below.

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Previous to this year, I had a lack of awareness towards my sleeping schedule and how it would affect my cognitive function. I also learnt about the habit that I have which is napping late at night after dance and how that causes me to feel even more tired the next day. Since our Cunningham class is always close to the end of the day or at the very end of my day so painting my energy level was very important. When I wasn’t fully well rested I noticed that my memory would falter during combinations that I already learnt. It became harder for me to focus on my technique when I had to give extra attention to remembering the phrase that I should have known. I have improved my sleep patterns by making a sleep log so that I am more aware of how much sleep I received and how it affected me. When I was able to receive the correct amount of sleep, my energy lasted longer throughout the day as well as my attention span. This especially helped me to be more active in my Cunningham practise and remember all of the phrases. Therefore, I will continue implementing this sleep log in order to understand how my brain works throughout the day.

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Previous to this year, I had a lack of awareness towards my sleeping schedule and how it would affect my cognitive function. I also learnt about the habit that I have which is napping late at night after dance and how that causes me to feel even more tired the next day. Since our Cunningham class is always close to the end of the day or at the very end of my day so painting my energy level was very important. When I wasn’t fully well rested I noticed that my memory would falter during combinations that I already learnt. It became harder for me to focus on my technique when I had to give extra attention to remembering the phrase that I should have known. I have improved my sleep patterns by making a sleep log so that I am more aware of how much sleep I received and how it affected me. When I was able to receive the correct amount of sleep, my energy lasted longer throughout the day as well as my attention span. This especially helped me to be more active in my Cunningham practise and remember all of the phrases. Therefore, I will continue implementing this sleep log in order to understand how my brain works throughout the day.

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Photo showcasing correct knee alignment and how it helped strengthen my arabesque position and stability on one leg during class.

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Bower, K. (2022) The Calf Strength Challenge. Available at: https://www.thedancedocs.com/blog/the-calf-strength-challenge (Accessed: 30 October 2022)

Foster, S.L.(2010). ‘Merce Cunningham 1919–2009’, TDR: The Drama Review,(Volume 54, Number 1, Spring), pp. 7-9 [Online]. Available at: https://muse.jhu.edu/article/374637/summary (Accessed: 3 December 2022).

Fry, A. (2022). Sleep, Athletic Performance, and Recovery. Available at: https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep (Accessed:

18 October 2022)

Laws, H., Marsh, C., Wyon, M. (2012). Warming up and cooling down. Available at: https://www.onedanceuk.org/wp-content/uploads/2017/11/DUK-Info-Sheet-3-Warming-up-and-cooling-down.pdf (Accessed: 3 December 2022).

Simmel, L. (2015). Alignment of the leg and its impact on the dancer's knee: Clips from the 2014 Annual Meeting. Available at: https://iadms.org/resources/blog/posts/2015/june/alignment-of-the-leg-and-its-impact-on-the-dancers-knee-clips-from-the-2014-annual-meeting/ (Accessed: 3 December 2022).

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Andersen, J.C. (2005) ‘Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk’ Journal of Athletic Training, pp. 218-220 [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/ (Accessed: 10 November 2022)

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This video clip was taken towards the very end of this term in order to show my growth in my knee alignment journey. I am fully aware of my lower leg alignment now and can confidently shift my weight into different positions. My stability on one leg has also increased. (I have blonde hair and am wearing the grey sweatpants and blue long sleeve)