A few steps to prepare and maximise your recovery from class!
Most Irish dancers work incredibly hard during practice, and with the many competitions they enter throughout the year.
However, that’s generally where it stops for most and, unfortunately, is why they don’t reach the level of fitness and dance skill they could!
Here’s some short fire ways to maximise your effort.
Apart from the obvious, like sleep and good food, we must ALWAYS warm up and cool down thoroughly...no half measures.
Warm the muscles and heart and lungs with some light 1,2,3s, knee lifts, soft treble and skips. Then use some dynamic, active and, if tender in areas, some very short held stretch!
Try not to use very high impact moves like jumps or harder stamps and trebles as, remember, the body is not warm and ready yet!
If using a roller during warm-ups, remember you’re trying to stimulate and awaken muscles so keep the rolling brisk and active. Leave the slow massage rolling till after you have danced.
Warm down (cool down) using the same as you warmed up with, but this time use longer held static stretch and slower deeper roller work. Add pinch and hold here, find the area that is sore and roll into it and hold pressure on it for longer!
Ice and heat are also great for stimulating repair and flushing acids out of muscle. 2 mins cold, 1 min hot...repeat 5 times. Using a shower head, 30 seconds of hot on legs followed by 10 seconds of cold and repeated 5 times each area. This is a hot on trend recovery method that top pro athletes and dancers are using.
Remember don’t wait till you’re in pain. By then the damage is done and the competitions are here!!
Thank you Edwin