Registration is open for ’24-’25 Dance YearSummer Camps & Classes as well.

How To Take Care of Your Body While Dancing

Tips To Keep Your Body Healthy

Warm Up and Stretching

Warming up and stretching is probably one of the most important things a dancer can do before practice. When you stretch your muscles, ligaments and tendons, you can push them to their limits. If you do not take the time to properly warm up and stretch, that’s when you could really hurt yourself and cause serious damage to your body!

Add Strength Training

Dancing is a physical activity…but what most people don’t understand is that dance is mostly cardio. So even though you may think that you are in great shape because of all your dancing and daily routines, your body may still need something more — that’s where strength training comes in. Building and developing muscles will help you to become a stronger dancer! Lifting weights can also help with better posture and spinal alignment — this will help with cleaner movements on the dance floor!

Get Plenty Of Rest

We understand how busy our dancers are at Nan’s Dance. They have school, social engagements and dance practice. It is important for your body to have time to recover and rest. Getting a good night’s sleep each night is vital to keeping your body healthy.

Stay Hydrated

Drinking water is important when you are doing any physical activity. When you are dancing your body sweats to try to cool down, so the fluid loss must be replaced. When you are dehydrated, muscles can cramp which can also cause injury. Hydrated muscles are more elastic and mobile which is important for any dance routine.

Maintain A Healthy Diet

All dancers need to ingest sufficient energy to meet the demands of training and performing. It is crucial to think of food as fuel for your body. A well-planned diet helps to prevent muscle loss, weak bones, chronic fatigue and stress-related injuries. Here is a list of foods to help fuel your dancing:

  • Low-fat granola bars, smoothies or dried fruit for energy before dance class.
  • Sports drinks during long practices to replace electrolytes lost in your sweat.
  • Fruits and vegetables are full of vitamins and minerals that aid in sports recovery.
  • Eating a combination of protein and carbohydrates after class can help repair muscle tissue and restore your energy levels.

Pay Attention To Signs of an Injury

Dancing can put a lot of strain on your body. It is essential to pay attention to how you are feeling. If you are injured or suspect an injury, it is critical to seek care for that injury. Do not try and push yourself — that is when you can do lasting physical damage.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

Why Nan’s School of Dance?

We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. We love having new members in our dance classes and will help get your child acclimated to our dance school making them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t Forget to Register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years) Register online or Give us a call at 919-803-6044 to hold your spot!

Want to learn more about our classes or studio?

Just fill out this form and we can answer all your questions. We look forward to seeing you soon in our studio!


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