Ballet Training
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When the curtain falls, your work isn't over: That's exactly when post-show recovery begins. According to Carina Nasrallah, Houston Methodist athletic trainer for Houston Ballet, timing is everything. The 30 minutes after a performance is the optimal window to start combatting soreness and encourage muscle repair. Here, she shares the essential elements of a recovery plan from curtain call until bedtime.

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Ballet Training
Nayara Lopez in The Nutcracker's snow scene. Alexander Iziliaev, Courtesy Pennsylvania Ballet.

Many workouts, one goal: When Nayara Lopes is asked what she does to cross-train, there's no short answer. Some days she swims laps; other days she takes yoga. And then there are her elliptical sessions, strength-training with light weights and Pilates classes. Why does she work so hard outside of the studio? "Because I want to feel good onstage," she says. "There's nothing better than going out there and having fun and knowing you're gonna get through it." Thanks to her cardio routine, stamina isn't an issue. "When I'm onstage, I feel ready for anything."

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Health & Body
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Female ballet dancers are often plagued by lower-extremity injuries. But why? Researchers in the U.S. and Australia recently analyzed studies published in the last 11 years to determine common risk factors for hip, knee, ankle and foot injuries in elite-level dancers. Here's what they found:

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Health & Body
David Sager via Unsplash

You spend countless hours in fifth position. But there's another position you might be just as familiar with: neck craned down, shoulders hunched and eyes on your phone. Researchers estimate that the average person spends two to four hours per day on smart devices, and this slumped posture can place up to 60 pounds of pressure on your spine.

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Ballet Careers
Cathryn Lavery via Unsplash

Some days, your to-do list might seem like it's a mile long: On top of your dance commitments, do you really have time to sew new pointe shoes, squeeze in cross-training, tweak your resumé for audition season, meal-prep and clean your apartment? Trying to stuff too many things into one day can only leave you frustrated when every item doesn't get crossed off.

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Health & Body
Emily Giacalone, modeled by Nicole Kennedy of Marymount Manhattan College

We get it: Ballet is exhausting, and sometimes all you want to do during a quick break between rehearsals is, well, nothing. Bill Evans, director of the Evans Somatic Dance Institute, recommends the following options, which are both relaxing and recuperative for the stresses dance puts on your body. From energizing restorative poses to deep breathing, here are five ways to make your downtime work for you.

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Ballet Stars
Unity Phelan in Jerome Robbins' Antique Epigraphs. Paul Kolnik, Courtesy NYCB.

The NYCB soloist started strength-training to improve her ballet technique and found a second passion.

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Trending
Photos by Kyle Froman, modeled by Gwen Vandenhoeck of Ballet Academy East

Throwing your leg onto a barre is one way to stretch your hamstring, but you're cheating yourself out of a full stretch of the muscle, says Jennifer Green, owner of PhysioArts physical therapy clinic in New York City. "You might start stretching the back of the knee and feel it more in the ligaments there," says Green. "But you really want to feel the stretch in the middle of the back of your thigh."

Since ballet dancers ask a lot of their hamstrings, it's important to learn to stretch the area thoroughly and safely. The muscles' main role is to bend the knees (think fondu, passé, développé), but they also assist in extending the hip and eccentrically controlling hip flexion (like stabilizing your standing leg when you penché). Green offers these three stretches that target the muscles' entire range while protecting your knee joints.

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