Rest and Restore
Dancers:
Has it been a busy end of summer and start to fall for you? Summer intensives and August performances can push us to the max, right when we feel like what we really need is a vacation! Jumping from summer right into our fall schedule can be tough on the body—and the mind! It’s no surprise that injury risk is highest when we are fatigued and stressed. So how can we as dancers look after our need for REST and RESTORATION during this transitional season?
Here are 5 simple habits to incorporate rest into your routine:
Be still. Take 15 minutes in the morning to sit in your favorite spot (I love to sit out on my front step at this time of year and listen to the sounds of summer transitioning to fall!), and think of things you are grateful for. Take joy in being able to take deep breaths.d Find something beautiful outside yourself to appreciate. It is astounding how much of an impact these disciplines can have on your rest and work throughout the whole day!
Feel the music. When you are on your commute to class, work, or the store, listen to music that you enjoy, and envision yourself dancing freely to it, or again, just let your mind bask in the rhythm and sound of it.
Take a nap. Did you know that a 20-minute nap can make up for almost 3 hours of sleep loss in some cases? Try setting a timer for 10-20 minutes (no longer, or you will wake up groggy!), and lay out on a blanket, your couch, or put the seat back in the car (in the shade!). Even if you just lay there with your eyes closed and don’t actually fall asleep, this will still relax your muscles, providing them with a window of respite to restore and perform again.
Honor your bedtime. Most humans, and especially dancers and athletes who regularly train their bodies, need an average of 7-8 hours of restorative sleep each night. This is when our bodies repair and rebuild our tissues, and also the time when our brains sift through all the stress of the day and process it out. Don’t neglect it; rather, say no to the other things that call you away from taking care of your body and mind in this way, such as social media, late-night tasks, or staying up late to talk. Your body and mind (and friends!) will thank you in the morning for being your best self!
Commit one day to rest. Choose one day in the week that works in your schedule to take a physical break from dancing or any vigorous activity. Instead of pushing yourself to your limits, maybe that’s the day you now choose to work on your creative juices: i.e. gentle improv movements, painting, writing, cooking, reading, going for a nice walk, taking a dip in the lake, the list goes on... (and more to come in another blog about developing the creative part of your dancer brain through other restful and creative activities!). Our bodies perform best when given these days to rest, so embrace this opportunity and ENJOY the rest.
