| •Flexibility for the adult dance student |
| I'm assuming that you're already spending ten or fifteen minutes stretching before class. But maybe I'd better not assume. Many people race to class directly from work, and run to the dance floor at the very last second. If you don't stretch before class, then make it a point to sit down and stretch at the studio after class. If that's not possible, then do your stretching the moment you arrive home, while your muscles are still somewhat warm. If you are stretching before class, use that time to simply warm up your muscles -- no attempts at side-splits or forced two-person stretches . . . even if you see the teen-agers doing it. After class is the time to do really intense stretching. In my newsletter, I talk about specific stretches, how I do it, etc. Right now, I'm really interested to talk about using music to help you stretch. |
| Music for stretching I discovered that the right music can miraculously release tight muscles. I was lying on the floor stretching before the floor combinations began, and the teacher put on a piece of music from a ballet CD. To this day, I don't know what the music was, but suddenly all the tension went out of me in a wave. And it was the music that did it. Since then, I search out music that 'does it' for me. Just the act of writing this now is reminding me to play music more often, especially when stretching at home. Too often, I stretch in front of the television, and I know from experience that sitting in front of any video/computer screen for more than a couple hours at a time makes me more nervous and tighter. When you use music -- just you and the music stretching on the floor together -- you do feel taken into another world, a world that sometimes we prefer not to enter. Because it's not just stretching. Other feelings may come up. You've slowed yourself down, and sometimes that can feel uncomfortable. We're not really used to sitting alone with ourselves -- just you and the silence. I guess I'm saying that if you want to accomplish something that most people say is superhuman, such as becoming extremely flexible as an adult dance student, you need to put a little time into it, be quiet, and find out what your body is saying and what it is feeling.
Finding your own special music There are passages in classical music that are great for this, but the music that helps me let go may not work for you. If you have a classical music radio station in your area, try to listen while you're in transit to work. Note which pieces really relax you. But it's not just classical music. Here are a few CDs that I often use:
•Charles Sorgie, Prana, Odysseys Into Alpha, 1995. This is synthesized original music using the sounds of orchestral instruments. It is melodic, but very calm, spare, and anchored by the deep sound of a drone. This is my #1 favorite stretching CD. The sounds just pull you into the stretch, letting you go deeper than ever before. The music puts me into a calm, relaxed state within seconds. From there, I can really breathe, stretch, and easily go beyond my former limitations. If you are a shallow breather, and having trouble getting more energy and expanding your breath, consider ordering this CD, which you can buy here at the Blue Diamond Store. You'll also find some great ballet class CDs there, hand-picked by moi. Okay, I've got my music. Now what? Put on your music, get down on the floor, and stretch. Lose yourself in the sounds. Don't think about what you're going to do after you stretch. Don't worry about all of the things that bugged you today. Just let the music take you deeper into your stretch. Tune in to which muscles are holding you back, or what feels stuck. Bring your consciousness to those areas, and let the music go directly to the physical area that's refusing to let go. If you have time, you may want to start off with the breathing exercise I give on my breathing page. That gets the oxygen circulating throughout your body, and gives you a better chance of stretching fully. When you've spent a couple of minutes settling into your stretch, hold your maximum stretch for 30-60 seconds. Then back off (come out of it if you have to). Wait for a minute or so, and then go back into it again. Repeat the same stretch this way at least five or ten times. Repetition is the key. Do not grunt or strain. Don't do anything that makes you grit your teeth. Just go as far as you can, let the music relax you and help you, hold for 60 seconds and then back off. Then start all over again. If you do this every day for at least 15 minutes for each area to be stretched, you'll see amazing results. If your time is limited, choose just one area you want to work on stretching, but work on it every day. There are no shortcuts, but wearing really warm clothing before you start helps. I usually wear no fewer than two layers -- full body knit warmers plus sweatpants are great for this. Use music. Stay warm. Do it every day. Lots of repetitions. That's the secret. |
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