subject: Muscle Memory and Daily Routines While Not Overtraining [print this page] There are many pieces of the puzzle to keep track of in effective ballet training. Hopefully you are taught correct technique in the beginning, as you will develop muscle memory quickly. If not, you will need to unlearn and relearn later.
Daily routines done at home need to be rotated around the muscle groups, so as not to create an overtraining mode by accident.
For example in an exercise to strengthen your core muscles, you lie on your side, resting your head on the bottom arm. Your legs are straight, not turned out, and your feet are just slightly in front of your hips. Your spine is straight as though you are standing, so your waist is not touching the floor.
You raise both legs together, maintaining your posture, and without straining your neck and shoulders. If there is strain, just raise the top leg, until you can maintain your posture without strain. Here you are creating muscle memory of a correct standing postural plumb line, and building the strength to hold it while doing all your ballet exercises.
If you do this one for three days, and a turnout exercise the fourth, go back to it days 5 & 6, then just rest a day, your muscles get to work, relax and recover. Be sure to relax and gently stretch every day after exercising.
Proper diet is essential. Our muscles are made of what we eat. Our brains also need their share of amino acids, vitamins and minerals. The sheaths that hold our muscles and nerves also need to be maintained properly or we develop inflammation and nerve pain. Keeping up hydration with periodic sipping of water is vital. You cannot train and neglect your body!
Your muscles must rebuild properly as you study and grow. If they cannot, you will feel fatigued and perhaps even depressed or nervous. As we are whole biologic machines (although much more than that!), and not a separate nervous system and muscle/skeletal system, we will feel negative emotions of some kind if our body is exhausted. A day of rest is essential, and keeps life balanced. It will get all the other gazillion things done......
Whether your daily routines are focused on pre-pointe or generally to build strength over-all, developing correct muscle memory and avoiding overtraining will lead you towards success.
There is a lot more to say about all of this. I hope this will set you thinking towards health and balance!
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