Keep Your Dancing Body Happy in Cold Weather
Autumn has arrived in Maine! While we’re having an unseasonable warm fall, the leaves are coming down in a blaze of glory and we know that colder nights are on their way.
For dancers, the way cold weather affects our bodies can come as a rude surprise. Here are a few ways to minimize the potential effects.
Don’t stretch cold: Be sure that your body is warmed up before you work on your flexibility. Not just temperature-warm… movement-warm! Your muscles will thank you.
When you first arrive at the dance studio, use gentle movements to get your joints moving. Dynamic stretches (not static stretches) are also a fantastic approach.
Save the static stretches for mid-way through class or after class, once your muscles are already warmed up and in need of release.
Warm up your body: Arrive at dance class with enough time go through your typical warm-up routine before class even begins! That way, your body will be more ready to move–and, if your teacher leads a warm-up, as I hope they do, you’ll get two. Happy body, happy dancer!
Warm outdoor clothing: In nice weather, we often come and go from dance class in our practice clothes. When the weather cools, it’s important to wear warmer outdoor clothing when leaving class so that your body isn’t shocked by the cold.
It’s also so important to change out of your sweaty dance clothes at the studio before you go out into the cold air. Damp dance clothes cool you down so fast!
Layers in the studio: Be sure to bring layers to wear during class–and put them back on when you stop moving! Close-fitting warm-up layers are best since they’ll keep your body heat right on you—while allowing your teacher to still see your movements clearly.
I’ll often wear a sports bra, tank top, waffle-knit shirt and sometimes a zip-up slim-fit sweatshirt or fleece. Hips, legs, ankles and feet need layers, too. Leg warmers and knit shorts are your friend!
(PS. I highly recommend visiting your local dance shop, but if you want to shop online, you can get 10% off at Discount Dance Supply with my teacher code: TP49115 — this is an affiliate code that also gives me a small reward!)
Keep moving: If the pace of your dance class slows or takes a break for corrections, lecture, etc., don’t just stand there–keep moving! Practice your shimmies, stretch out the muscles you just used, practice your arms or your turns. Your teacher knows this kind of wiggling around is good for you—not disrespectful!
Stop-and-go pacing is not great for your body because it causes you to cool down, and then you jump back into movement without warning. So, don’t let the dead stops happen.
You don’t have to do jumping jacks all class long… just keep moving in one way or another. Bonus–you will probably notice improvement in your technique, too!
Be mindful of your injuries or weak spots: If you have a prior injury like a pulled muscle, or spots in your body that just tend to get grumpy, take special care to keep those areas warm.
Wear an extra layer on that body part. Spend some extra time getting that area moving and your blood circulating.
Keep breathing: The cold tends to make us all tense up. When our muscles are unconsciously tense, our technique suffers and we’re more prone to injury. Use your breath to help you relax and move. Consciously breathe through your warm-ups to get in the habit for the rest of your dance class.
Drink water: No matter what the season, your body needs to stay hydrated to work at its best. I love adding a piece of star anise to my water bottle each day. It keeps the water lightly and naturally flavored but not sweet. Yum!
If you can take good care of your body, winter won’t be such an obstacle. Everything takes a little longer in the winter: bundling up, warming up, sweeping off your car or your sidewalk. Know this going into the season—and things will be easier, I promise!