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Balance and strength in legs due to a knee injury

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During this video I am completing a series of rising strengthening exercises. Due to having ligament and ACL damage, my right knee can only hold 45% of my body weight. This has lead to my knee being weak and not strong enough to hold rises comfortably. I am doing these exercises as it's a form of resistance training. Resistance exercises strengthens your muscles by making them work against a weight or force. due to my percentage been quite low, I will start by doing this just with my body weight and then build the strength up by using weights.

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Extension of all movements
Dancing outside my body perimeters

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This video was captured in a class with the choreographer Lamarr. In this choreo you can see how I start off strong and big with my movements but as the routine progresses I feel as though it becomes smaller and messy. This is not a good trait to have when been an emerging dancer going on tour with an artist for example. When performing on a stadium stage all movements need to be as big as they can.

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Holding a rise and core strength exercises 

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Holding a rise and core strength exercises 

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During holding a rise,  it is clear that my legs are unable to hold for an extended period of time. This is a potential source of concern as I grow into a professional dancer, as I will need to be able to maintain balance and leg strength. This is especially crucial for cruise ship dancers, as they will likely require more strength and balance while on the ship. In this video, I'm also doing a series of core strengthening exercises to ensure that my core stability is strong and capable of supporting my leg balance. Purdy believes that 'when you have a strong core, everything else will fit into place', according to the book  This will ensure I have the correct skill set and strength for a carer as a professional dancer

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My physiotherapist recommended that I use the leg press equipment at the gym with a weight that is comfortable for my knee. The leg press improves functional ability and balance, which will benefit me in my industry employment as a carer on cruise ships.
According to sports injury physio website, leg press is crucial during the early stages of treating a knee injury to gain muscle and strength around the knee.

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Share your videos with friends, family, and the world

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These are my final strengthen physio exercise which have improved to a higher weight and when holding a rise, they legs have improved in strength. There is still so much more strengthen development to be made to have a strong career as an emerging dancer. Every week I need to be completing my strengthen exercises and completing my physio appointments to have the best result at the end. The target from now for the strength of my knee is adding a weight onto each weekly set. This will ensure my recovery time will be much sooner ensuring I have a long career. If this doesn’t improve as fast as I imagine it to, this can effect my emerging career as a professional dancer in the auditions I plan to do in the upcoming months .
However, this process is looking positive and during this there is also improved longer rise with controlled turns.

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To improve my flexibility and exercises to elevate my jumps in jazz tech.

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I am extremely lucky to have the ability to have flexibility as an easy skill. However, to enhance myself as an emerging dancer, there was room for improvement so complete all three splits with ease and get my over splits comfortably. During this clip there are all three of my splits.
The website Carolina dance states how flexibility allows your body to perform more advanced movements and equipped for choreography and a mastery of technique. This is important for me to have in auditions as I will stand out and they will find it easy to teach me advanced movements in choreography.

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Strengthening exercises to improve the elevation of Jumps

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Strengthening exercises to improve the elevation of Jumps

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I followed a Technique Class for Better Leaps on YouTube. Jenn R. Amsberg who is a retired ballet dancer explains how being on the floor in splits allows the gravity to push you down further but during a leap you have to fight against the gravity. Your core, hip flexors, and hamstrings all need to work in coordination to pull your legs up in opposition. This video is beneficial to complete every week or fortnightly to ensuring these certain muscles are working and the leaps will feel a lot more higher. Once this happens the next aspect to work on would be the landing. I lot of jazz tech jobs will expect the leaps to be at a high standard.

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There are many positive factors that come with stretching as an emerging dancer. These include:

1. Flexibility

2. Muscle strength

3. Injury prevention

4. Improved posture

5. Joint health

6. Enhanced Athletic Performance

The journal Flexibility for Dancers and Athletes by Richard Lopez goes into detail on a class he mentored with stretching. Lopez uses active stretching methods and then into passive stretching method. He states how he felt relaxed into the passive afterwards knowing the muscles and ligaments were ready and warm to delve into a holding stretch. Doing both methods should be carried out in a stretching session to feel the muscles helping to stretch others and then to use the external stretch.

As I want a long lasting career in the industry it's vital to always stretch at the start of my active training and the end to ensure all 6 factors are being met to forfill a long healthy career.

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A stratagy that I wanted to use was marking through the choreography slowly to see when I could use all of my body's perimeters. When I do this task, I don’t have to worry about the musicality I can just feel and expand the movements through my body. This will help me in the future when performing on stage. The people at the back need to see the movements just like the front row do. That’s my job the ensure I am doing as much as I can to expand the movements.

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1. Core strength
2. Contractions

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Core strength as a dancer is so important. I would describe it as the apple in the centre that helps everything else around. It surrounds and supports the spine and pelvis. Also connects the upper with the lower body. Therefore it is responsible for connecting all the body parts for a dancer. As I’ve grown as a dancer in the past three years I can now really feel my abs doing the work and engaging the correct muscles. During this video, it’s simple but effective workout movements to ensuring the abdominal muscles are working. As I am wanting to be a cruise ship dancer, it is vital to have a stable core which again connections everything else to be stable. If the ship is having a rocking journey I still have the engage and be balanced and ready to perform

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Again, within my three years training I have definitely improved in core swings. However, I very much do think there is room for improvement. On the video you can see how the side to side transfer are pretty stable majority of the time. When it’s a case of going all the way around requiring more stability and energy, my body can’t quite handle it and I’m having to then lead to using arm strength to get me back to the starting position. I will carry on the the abdominal workouts and the core swings as I will need the skill in the future in any dance industry

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The dynamic status of the industry changes can impact an emerging dancer

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An isolation is where one part of the body moves at once. An advantage of isolations is they help improve the range of motions. throughout this combination of isolations I had to consciously be aware of the muscles being controlled, and the rhythm and accuracy of moving in the direction. When this is combined altogether It can be very difficult to get the whole range of movement, especially if a combination in the choreography is at high-speed. This is important as an emergency dancer to have due to in an audition. They may teach a fast combination with hard musicality points, but are looking for dancers. You can put their body in the positions out of their perimeter.

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In this video as you can see I’ve been doing my daily stretches and managed to complete oversplits on my right leg. However, due to over stretching I’ve create some strain on my left hamstring, but managed to get further down the the floor. The website Moyer wellness even though we feel as dancer we have the stretch every day to get more flexible it can result into muscles pain which i have. There are more serious cases such as swelling and bruising. Over stretching a pulled muscle can lead to tears which take up to 6 weeks recovery time.
I have seen a massive improvement within my leaps. Especially my box leaps.

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This is the final product that I have been working on. I can see such a big improvement with my movements being bigger and this allowed the choreography to be for filled by all the counts in the music.
During this choreography, the more I practised, and went through slowly, understanding each musicality element, It was fairly easy to understand where my body needed to be, whether that was smaller movements or the wider move. Comparing this to the first video, you can see, especially at the reaching snake movement that drags me to the left-hand side, How much mobility and strength it took to understand the perimeter I could reach to. This is an advantage to have as an emerging dancer working on any stage to enhance enlarging their movements for an audience.

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Here is a video of a core contraction exercise. during the combination the idea is for the centre on the hands are peeling you up from the floor. As we have spoken about previously how the core is connected for everything else to move, this is a clear vision of the idea. as I have a better understanding over the years on how to correctly work the core muscles I know how to correctly engage the muscles when needed. I can feel myself really peeling myself up and then when I'm at the centre point I am able to squeeze and control the body down majority of the time.

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Feeling contractions standing up naturally 

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Feeling contractions standing up naturally 

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in this video I am sideways to. ensure my posture is correct and the contractions are coming from the abdominal and the pelvis is working. During the Martha Graham technique the contraction is just as important as the release afterwards. I focused on feeling the muscles been engaged and released when needed be. This will have an impact as an emerging dance due too all my movements coming from a place my muscles are working for to make it happen. this will also be seen as technical and clean for choreographers to watch.

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Amsberg, J. (2021) I have my full right split. how come my legs don’t go out that far in a leap?, Quora.  (Accessed: 22 March 2024).

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Babel, K. (ed.) (2021) Warm up for dancers [follow-along], YouTube. (Accessed: 23 March 2024).

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B.J, D.T.G.S.E. (2010) Introduction to business management. South Africa: Oxford University Press.

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Corbin, M. (2015) Warm-up and cool-down, Penn State Extension. (Accessed: 23 March 2024).

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Dancingoksana@yahoo.com (2022) Do you need to be flexible in order to dance?, Carolina Dance. . (Accessed: 23 March 2024).

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Deighan, M.A. (2005) ‘Flexibility in dance’, Journal of Dance Medicine &amp; Science, 9(1), pp. 13–17. doi:10.1177/1089313x0500900103.

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Haff, G. and Triplett, N.T. (2016) Essentials of strength training and conditioning. Champaign, IL: Human Kinetics.

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Hains, K. (2018) Core strength and stability for dancers. Kerrie Hains.

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Holleran, A. (2001) Dancer from the dance: A novel. New York: Perennial.

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Klein, G. (2011) Emerging bodies: The performance of worldmaking in dance and choreography. Bielefeld: Transcript.

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Lopez, R. (1981) ‘Flexibility for dancers and athletes’, Journal of Physical Education and Recreation, 52(5), pp. 29–31. doi:10.1080/07303084.1981.10629159.

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Louw, M. (2023) Knee pain exercises - what’s the best for strength?, Sports Injury Physio.  (Accessed: 23 March 2024).

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Martha Graham - The Graham Technique (no date) Human Kinetics Canada. Available at: https://canada.humankinetics.com/blogs/excerpt/martha-graham-the-graham-technique (Accessed: 23 March 2024).

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Robert’s , T.-A. et al. (2022) ‘intermission!’ A short-term social media fast reduces self-objectification among pre-teen and teen dancers, Body Image.  (Accessed: 23 March 2024).

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Siddiqui, S. and Singh, T. (2016) ‘Social media its impact with positive and negative aspects’, International Journal of Computer Applications Technology and Research, 5(2), pp. 71–75. doi:10.7753/ijcatr0502.1006.