Shoulder

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This routine warms up with hip and shoulder mobility work and then moves into a circuit that works the core on the floor, on the knees, and on the feet! The warmup, plus 1 round of the circuit takes about 20 minutes to complete. You can work on endurance by performing up to 3 rounds […]

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Dr. Eddie Yacynych, PT, DPT, OCS is a Physical Therapist, a professional jump rope performer, and a former Division 1 cheerleader. He brings his expertise to this short program to help you optimize your mobility and strength for front and back walkovers. This series of 5 exercises takes about 10 minutes to complete and makes […]

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Dr. Megan O’Linn leads this series, beginning with diaphragmatic breathing to optimize rib cage position for scapular stability. We will then move through a warmup, focusing on optimizing joint alignment in hand-weightbearing… to further activate the shoulder stabilizers. As we move into the strength exercises, we will focus on nasal breathing the whole time in […]

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SFT Strength for Partnering incorporates pressing and pulling motions with many different tweaks…the height of the motions (overhead, down low, chest height, etc.) and in coordination with other motions of the body (pelvic rotation on stable single leg stance, multidirectional lunging, squatting, etc.). This goal of all this variation is to prepare the dancing body […]

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Pilates workout for dancers using foam roller and theraband.

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In this movement sequence, we apply the principals of Dynamic Neuromuscular Stabilization (DNS) to improve and enhance body mechanics in dance transitions down to the floor and from the floor back to standing. These are transitions that we do all the time in dance…probably often without thinking about alignment and control (or lack thereof) through […]

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Megan creatively applies her background in developmental and functional movement patterns to lead you through this full body movement sequence. This full video is about 15 minutes long. Once you learn the choreography of the sequence, we suggest adding this flow into your dance warm-up before class, rehearsal, or performance. This flow primes the nervous […]

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With this routine, we will focus on training muscular control of the spine as it moves in all 3 planes of motion…the sagittal plane where the spine bends forward and back, the frontal plane where the spine bends side to side, and the transverse plane where the spine rotates, or twists. Muscular control of the […]

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Modern innovations in choreography call for more and more floor work and partner work. Yet, traditional dance training spends little to no time addressing the strength and technique necessary to perform these skills. Lack of stability in the shoulders and scapulae is very common amongst dancers…even amongst dancers that don’t have to perform upper extremity […]

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Often, when we think about our core, we think about the abdominals alone…when in reality, our core is the entire trunk, meaning the hips, the shoulders, and the entire torso in between.  Functional synergy between the various joints and muscles of the trunk is very important to provide complete mobile stability through functional movement.  An […]

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