Fuel effectively

Think about the energy requirements that you need for the day and fuel up effectively. Try consuming complex carbohydrates for sustained energy, protein for effective recovery, and plenty of fruits and vegetables for overall well-being.

Also try to avoid sugary snacks and energy drinks which will provide sugar rushes, particularly in the evening as these can prevent you from gaining a good nights sleep.

Today’s Top Tip is from Charlotte Tomlinson, SiDI Associate and Registered Provider.

Launching our new online course this week; Preparing for Safer Dance Practice

Launching this week: Keep an eye out for the launch of our new online course; Preparing for Safer Dance Practice, which has been developed by us and in partnership with People dancing.

Whatever your genre or style, this programme will support your practice and offer CPD that you can do from home. This programme is relevant to all dance practitioners world-wide.

If delivers all the content for the Preparation for Healthy Dance Certificate, which offers 6 hours of CPD.


In the mood for dancing?…

Our mood, state of mind and particularly stress levels can all contribute to susceptibility to injury by affecting our ability to concentrate on dancing with correct technique and execution.

Try to focus your attention while working, avoid unimportant distractions and take regular breaks to relax.

Today’s Top Tip is from SiDI co-founder Sonia Rafferty.

Sonia is a dance scientist, teacher, performer and choreographer, and co-author of Safe Dance Practice an Applied Dance Science Perspective, our core text.

She has been a member of the Dance Faculty at TrinityLaban  since 1990 and is now a Senior Lecturer, teaching dance technique, performance, choreography and dance health and wellbeing, so she has a wealth of knowledge when it comes to useful tips.


Relax and get a good nights sleep

A dance artists life can be hectic! Try to take some time out to relax and allow both mind and body some effective recovery time.

This can be done by relaxing in a warm bath, or by using simple meditation techniques such as sitting or laying down and observing the breath. Doing this in the evening can help in gaining that all important good nights sleep.

Today’s Top Tip is from Charlotte Tomlinson, Associate, SiDI provider and reviewer.


Teachers and choreographers warm up…..

Don’t forget to do your own warm-up and cool down before and after you lead a session to protect your own body. This is often the last thing we have time for but paying attention to your own preparation and recovery will help you to keep your body healthy, balanced and available for work!

Today’s Top Tip is from Sonia Rafferty, joint founder of SiDI and co author of Safe Dance Practice book.

#SiDI says

Wearing socks in the dance studio might not be a good idea…

The interaction of dance footwear with the floor is important: the sole of the shoe and the surface of the floor need to complement one another to avoid injury.

Similarly, working barefoot needs to have a sympathetic floor. Although many dancers love wearing socks for comfort and often think wearing them allows better technical work through the feet, it’s best not to always rely on socks. A large number of dancers regularly practicing in socks, will effectively polish the dance floor surface, resulting in slippery patches.

There is also an increased risk of tripping and slipping when wearing socks as they affect the amount of traction gained from the floor.

Ideally, the use of socks for everyday practice should be avoided, especially for inexperienced dancers and beginners.



Start your day the right way….

Make sure you start your day hydrated by drinking a glass of water when you wake up in the morning. Being hydrated can make you feel more alert and energised and reduce potential injury risk from fatigue.

Don’t forget a good breakfast too so that both mind and body can be ready for the day ahead!

Today’s Top Tip came from our Provider, Reviewer and Associate Charlotte Tomlinson.

#SiDI Says

Remember in this cold weather the temperature in your dance studio is important so that your dancers do their best.

To make sure that dancers can work efficiently and safely, the temperature of a dance studio should be around 18° to 24° degrees Celsius.  An ideal temperature would be around 20°-21° degrees Celsius.  This will help dancers to avoid either overheating or not being able to warm-up and stay warm efficiently, both of which can contribute to ill effects and injury.

Make sure that all your dancers keep their warm up clothes on longer in this cold weather so that muscles can be fully warm.


New on the Blog- Stretching by Janine Bryant

Guidelines for Stretching

– Warm up first. Never stretch a cold muscle!
– By warming up first, the delivery of oxygen and nutrients are increased thus preparing muscles for strenuous activity.
– Warming up should not be too tiring, but just enough to begin perspiring.
– Usually a light jog for 5-7 minutes is sufficient.

Read More…