Blog Archives

Improve Your Extensions for Ballet

So you want to improve your extension – your developes front, side and back – who doesnt!? In this blog I am going to go over the exercises that you should be doing to help your develope height tremendously.

Extension and flexibility are two words that are pretty much synonymous in the ballet world but each has it’s own place in your ballet technique. The two compliment each other, however flexibility is not the sole reason that you cannot get your leg up…and hold it there. Strength (yes, there’s that word again) is usually the limiting factor.

As dancers our hips take a real beating. From doing daily ballerina things like standing turned out, gripping in the thighs and quite frankly, not knowing how to properly engage our core muscles, we are already at a disadvantage. Gripping in the hips is the #1 reason why I see dancers struggle with their extension (also in turns and jumps too). So how can you undo years of damage and unlock your potential to a freely moving hip?

#1 Breathe – Sounds simple, right? Wrong. Chances are, you don’t even realize that you are holding your breath. When we tense our muscles we are usually holding our breath at the same time creating even more tension to the muscles. Instead, try visualizing your hip as a sponge. Take your leg up to passe (think of a sponge full of water). Right before you develope the leg think of the hip relaxing and breathe. Then as you extend the leg, think of the sponge “wringing out” as you develope. Practice this and eventually you will be able to visualize this way in class.

#2 Strengthen & Release – Strengthening various muscles such as the glutes, inner thighs, and core can help release a lot of unnecessary tension from the hips, resulting in better extensions. Try the following exercises taken right from my YouTube Channel:

#3 Rebuild – Rather than showing you a bunch of ballet stretches and exercises that you already know and have tried (like the hike your hip up and hold exercise) I am going to give you an exercise that you can do to strengthen the gluteus medius muscle. First I will show you where the glute medius is located followed two exercises. “Monster Walks” and “Hip Abduction” which can help retrain the muscles around the hip pain and tightness that you feel from gripping.

Monster Walks – Perform 3 sets of 15 repetitions each leg with a resistance band.

monsterwalk

Hip Abduction – Perform 3 sets of 15-20 repetitions being sure to keep the leg parallel.

I am looking forward to hearing how your extension improves just from these 3 quick tips. As always, please feel free to contact me with your questions and don’t forget to check out my great products that you can find exclusively at www.balletstrength.com.

Committed to Your Dancing,

Nikol Klein

Posted on May 30, 2014 | Image

Common Ballet Injuries – Prevention Tips

Feb 19

Posted by Nikol Klein

When it comes to ballet there aren’t a whole lot of dancers out there who can honestly say that they have never had an injury. Whether it’s an injury as major or career ending as an Achilles tendon rupture or an injury as minor as a shin splint, it is imperative that the root of the problem be discovered.

Luckily today there are preventative measures being taken by ballet companies and schools lead by younger artistic staffs to keep dancers fine tuned. In the past there were ballet teachers and company artistic directors who were not educated on injury prevention for dancers, thus indirectly encouraging dancers to continue through injuries shortening the life of their career.

Common injuries for dancing include (but are not limited to);
Achilles Tendonitis
Ankle Sprains
Patellar Tendonitis
Piriformis Syndrome
Lower back pain
Rotator Cuff
Broken Toes/Feet
Check out a complete list on the Harkness Center for Dance Injuries website. It’s very helpful.

Of course there are ways to prevent some of these injuries through core conditioning, pilates, strength training, and ballet cross training. Most ballet companies have on site physical therapists who work with dancers daily aches and pains and can prescribe a correct physical therapy routine. There is also the Ballet Strength DVD which has a library of exercises that you can do to prevent injury and improve strength.

As dancers today, there is no excuse to allow the body to be plagued by injury and pain. With all of the helpful resources available dancers are extending their careers well into their 30’s. Don’t wait to address your injury prone areas…you don’t want to wait until it’s too late!

Posted in Ballet, Ballet Strength, Injury Prevention, Strength Training for Dancers, Technique Tips

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Tags: achilles tendonitis, ankle pain, ballet cross training, ballet injuries, ballet injury, ballet injury prevention, ballet pain, ballet strength, ballet strength training, common ballet injuries, dance injuries, dance injury, dance injury prevention, dance recovery, dancer rehabilitation, harkness center for dance injuries, pilates for dancers

Ballet Strength-Part 1

Jan 18

Posted by Nikol Klein

Over the past few weeks, I have been working diligently on my new book and website for you all based on strength training for Dancers. This is uncharted territory when it comes to ballet, so I have to be sure that the timing of my launch is right. To get started, here are a few basic things that you need to know about strength training for Dancers and how it can improve your performance and extend your career.

Lets debunk the common strength training and cross training myths that you have heard from your Ballet teachers.

Myth #1: You will get bulky muscles- This statement is totally untrue. In fact, if you are doing the correct exercises, your muscles should form a more elongated look! Strength training increases lean muscle mass. If you are working with a certified professional who understands a Dancers body, you should have any problems with bulky muscles. Now not all of you can have access to trainers like myself or the New York City Ballet’s strength and conditioning team, so stay posted to my blog for valuable tips for exercises that you can do on your own!

Myth #2: Taking extra Ballet classes is the only way to improve- Now most of you know that this is not true, but there are some Ballet teachers out there who are still preaching this. Cross-training is a great way to work on your weaknesses as a dancer through strength training, Pilates, yoga, or even taking a few jazz classes!

Myth #3: Strength training causes loss of flexibility- Untrue. It actually improves range of motion of muscles and joints. It also enhances dance proprioception. This creates improved awareness of your center of gravity (think balance and turns). Any good strength training or cross-training program will also incorporate stretching towards the end of the workout.

Myth #4: Strength training is for Men- True, but it is also beneficial for Women.There are many wonderful benefits to strength training including increased range of motion, injury prevention, increased lean muscle mass, improves balance, increases and restores bone density, and enhances sports performance. Now just think of how much that can improve your dancing!

I hope that through this post, you have a better understanding of the real benefits of strength training for Ballet Dancers. Remember, your strength training program needs to be tailored towards dancers, not just any program will do. If you have any questions please contact me.

P.S. Don’t forget to check out my NEW Ballet Strength Book, Beginning Ballet Strength HERE!

Happy Dancing,

Nikol Klein Professional Ballet Dancer / Certified Personal Trainer

Posted in Ballet Strength, Injury Prevention, Strength Training for Dancers, Technique Tips

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Tags: ballerina, ballet, ballet audition, ballet conditioning, ballet cross training, ballet flexibility, ballet injury prevention, ballet performance, ballet strength, ballet strength training, cardio for dancers, conditioning for dancers, dance, dance injuries, dance injury, dance injury prevention, dance therapy, nikol klein, professional dancer, Strength Training for Dancers

How to Prevent Ballet Injuries

Oct 12

Posted by Nikol Klein

Ballet injuries are common career ending catastrophes for dancers of all ages. What may seem like a small ache or pain could turn into a serious injury if you are not making the proper adjustments to your technique. There are a lot of solutions offered that just mask the pain. If you do not get to the bottom of the issue that is causing the injury, it could be a life long struggle.

The following are a list of steps you can take to ensure you are doing the right things to prevent career ending injuries.

1.) See a Doctor- I know this may seem like a no brainer, but going to a doctor is one of the most important things you can do if you are experiencing abnormal pain. If you are attending a good ballet school, they should be affiliated with a Sports Medicine department or physical therapist in your city.

2.) Rest- You’ve heard this one before too. If you are experiencing abnormal pain, you need to stop dancing until you have the issue identified by a physical therapist. I know, you’re afraid that you will lose your part to your understudy, but how would if feel if you kept dancing and tore or broke something? Do your career a favor and take a much needed rest.

3.) Therapy- Once you have seen a physical therapist and they have diagnosed the problem, you need to follow through with your treatments. Your physical therapist may have you doing some strange exercises, but if you don’t follow through with them the injury will come back.

4.) Investigate- After you are finished with physical therapy and your injury seems to have healed, start investigating your ballet technique. Are you rolling in on your ankles? Are you gripping your hips? You might even want to see a Ballet Strength & Conditioning Coach like myself to help you work on technical weaknesses based on your anatomy and body mechanics. (Keep in mind that these are things that most ballet teachers are not qualified to recommend)

Sometimes your Ballet instructors, though they have your best interest in mind, will continue to tell you to force your turnout, etc. so that your body looks aesthetically correct for ballet. While this may look good, it may be doing disastrous things for your body and your career.

Take these simple precautions to prevent long lasting injuries and never be afraid to ask questions. You can try out one of my Ballet Strength programs HERE.

Nikol Klein, Certified Personal Trainer/ Professional Ballet Dancer/ Certified Nutritionist

Posted in ballet nutrition, Ballet Strength, Injury Prevention, Life Management, Strength Training for Dancers, Technique Tips

5 Healthy Tips for Dancers

Sep 30

Posted by Nikol Klein

You may not realize this, but Ballet Dancers have some of the most unhealthy dietary and lifestyle habits. These bad habits effect dancers from daily class all the way to auditions. We’ve all read the famous Ballerina’s books like Gelsey Kirkland’s Dancing on my Grave and hopefully have learned a lot from their mistakes.

What can you do to improve your health so that you can reach peak performance? Follow a few of these simple guidelines to boost your energy in everyday class all the way to performance time.

1.) Don’t skip out on Breakfast– After 8 or more hours of fasting overnight, your body desperately needs food fuel in the morning. Make sure you are eating a balanced breakfast before heading out to class in the morning.

2.) Stay Hydrated– I cannot stress this enough. If you are not drinking water or an electrolyte enriched beverage before and during class, your strength will suffer.

3.) Eat– The skinny, emaciated look is so 1970. Artistic Directors are looking for strong bodies these days.

4.) Soak and Stroke– A hot bath at the end of a long day of rehearsing is just what your body needs to relax and prepare for tomorrow.

5.) Take a day off– Sometimes you need a mental day of rest. On your days off, participate in functions or activites that do not involve dancing. You will feel a lot fresher when the work week begins again.

I hope you have enjoyed these 5 healthy tips for Ballet Dancers! If you’re feeling a little low on energy, chances are you are missing one of the above components.

Happy Dancing!

Nikol Klein, Professional Ballet Dancer, Author of The Ballet Audition Preparation Guide

Posted in Ballet, ballet nutrition, Dance, Diet, Injury Prevention, Life Management, Strength Training for Dancers, Technique Tips