Your Healthy Dancer Corrective Exercise Program
Our Program is a series of Physical Therapy based Corrective Exercises that are designed to meet a dancer’s ever-changing movement needs!
The Level 1 Program starts with 10 exercises that when performed regularly will improve a dancer’s stability, mobility, strength, balance & endurance.
As your skills increase, our team will progress your exercise program during your next YHD Workshop.
Below you will find the Video Tutorials you need to best practice these Corrective Exercises.
You will also find the recommend repetitions listed below, as well as any equipment needed.
Download Level 1 Exercise Tracker Here
Level 1 Videos:
Feet & Ankle
Ankle TheraBand Inversion with Plantar Flexion
Do this static exercise for 3 x 10 reps.Use a red or green TheraBand.
Cone Touches in Parallel
Do this dynamic exercise for 3 x 30 seconds.
Cone Touches in Turn Out
Do this dynamic exercise for 3 x 30 seconds on each leg.
Quadriceps & Knee
Basics of the Squat Movement
These are tips to help you learn a healthy squat position. The squat is a foundational move. It is the base for many daily motions, and fitness movements.
Squats with TheraBand on Knees
Do this static exercise for 3 x 10 reps. Use a red or green TheraBand.
Hamstrings
Swiss Ball Bridges & TheraBand on Knees
Do this static exercise for 3 x 10 reps.
Use a red or green TheraBand on a Swissball. If you don't have a Swissball, simply use a sofa, bed or chair instead.
Dynamic Hamstring Stretch
Do this dynamic exercise for 3 x 30 seconds on each side.
Hips/ Gluteals
Side Lying 3 Way Hip Abduction
Do this static exercise for 3 x 10 reps.
Use a red or green TheraBand or 1# Ankle Weight.
Side Step with TheraBand
Do this dynamic exercise for 3 x 30 seconds. Use a red or green TheraBand.
Core & Trunk
Single Leg Balance with 3 Way TheraBand
Do this dynamic exercise for 3 x 30 seconds in parallel. Then repeat again in a turned-out position.
Use a red or green TheraBand.
Dynamic Plank with Arm & Leg Lifts
Do this dynamic exercise for 3 x 30 seconds.
Level 2 Videos:
T Arabesque with Arm Circles
T Arabesque will strengthen your core muscles, while challenging your single leg & ankle stability.
Do this dynamic exercise for 3 x 30 seconds.
Questions?
Email Genevieve at hello@yourhealthydancer.com