Alexa Lane - Dance Science | Performing Arts
Dance Science | Performing Arts
I developed my dance kinesiology and conditioning classes as a cross-training method for professional dancers. However, anyone can perform the exercises and learn to move with the grace and refinement of a dancer.
The program utilizes my artistic background in professional dance and clinical background in exercise science. Additionally, I incorporated physical therapy exercises to both treat and prevent injuries. Proper breathing, alignment, safety, technique, and appropriate modifications are emphasized when performing the exercises.
Each class is a total body workout body. The exercises combine an easy, dance inspired warm-up, classical ballet technique, ballet barre work, functional exercises, core stabilization, strengthening exercises with hand weights and resistance bands, and flexibility exercises. Classes will train all major muscle groups.
Key Components of Dance Conditioning and Kinesiology Classes
Alignment
The key to safe exercise is proper alignment and execution. As mentioned above, exercises incorporate dance science in combination with physical therapy and exercise science. We work in a “neutral spine” position that supports healthy alignment and safety of the spine.
Additionally, I do not believe exercise needs to be complicated to be effective. As each student progresses in execution and strength, we can advance the exercises to make it more challenging. This approach makes the class accessible to all. Beginners can start with the basics, and advanced students can work with more intensity.
Muscle Strengthening and Endurance
Muscular strength refers to the ability of a muscle or muscle group to exercise force. Muscular endurance refers to the ability of a muscle or muscle group to continue to exercise without fatiguing. The benefits of muscular strength and endurance training include increases in strength, muscle mass, and bone density.
To strengthen a muscle, you need to apply a certain amount of “overload.” The key is to avoid too much overload and muscle strain. Therefore, we will add resistance to overload the muscle slowly, over time.
A slow and steady approach to strengthening will sculpt your muscles, tone your body, improve your posture, and build lean muscle tissue.
Flexibility Training
Flexibility is the ability of a joint to move through a full, pain free range of motion. The benefits of flexibility training include an increase in range of motion and the ability to better perform activities of daily living.
Types of Stretching
It is important to understand that certain factors limit range of motion about a joint. Those factors include, age, gender, shape of the bones, ligament complex and joint capsule, muscles, fascia, tendons, and the skin. Classes include a thorough, total body stretch. Both dynamic and static stretching exercises are performed to improve your range of motion.
Here are a few guidelines to help you safely improve flexibility:
Neuromotor Training
Neuromotor training, sometimes called “functional fitness,” refers to the relationship between the nervous system and movement. The benefits of neuromotor training include the development of motor skills such as coordination, gait, agility, proprioception, and balance. Exercises that build these skills become increasingly important as we age.
As you work on correcting your postural alignment, improving your balance, and moving more efficiently through space, you will slowly release postural misalignments. These misalignments may have caused pain, distress or unwanted compensatory movements.
Cardiorespiratory Training
Cardiorespiratory fitness refers to the ability to perform large muscle, dynamic, moderate to vigorous intensity exercise for a sustained period of time. Exercising at this level is dependent upon the integration of the respiratory, cardiovascular, and musculoskeletal systems combined with the physiologic and functional state of these systems. The idea is to increase the heart rate and respiration in order to challenge the cardiorespiratory system, thereby strengthening it. There are many benefits to training your cardiorespiratory system including decreased anxiety and depression, reduced resting systolic/diastolic pressures, reduced total body fat, and increased maximal oxygen uptake.
Self- Awareness
Self-awareness is a key component to effective training. It will help you achieve results and avoid injury. Additionally, when you are fully present and engaged, you will create new neural patterns that lead to positive mental states.