Dance training is incredibly demanding, and as dancers, our bodies are our most vital instruments. Many young dancers, like myself in my early years, often jump straight into class without proper preparation and neglect cool-downs afterwards. I was fortunate to have avoided serious issues with this approach for a long time. It wasn’t until I became a professional dancer in a company that I truly understood the importance of consistent Body Care. Having access to on-staff physical therapists was a luxury, and it highlighted a crucial aspect of a dancer’s life that’s not always readily available. Just like any instrument, our bodies require meticulous maintenance to perform at their best and remain injury-free. While strength training and stretching are fundamental, daily body care practices are equally essential for a dancer’s well-being and career longevity.
The Injury That Changed My Perspective on Dancer Body Care
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“As a dancer, you know your body well. This means you can describe clearly what you’re feeling, and that’s great. But you dancers are also some of the most determined people around. I’ve seen you use sheer willpower to persist in doing something that’s painful and possibly damaging.” – Gregory Rakowski
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My perspective on body care dramatically shifted when I transitioned to freelancing. Old habits crept back in, and I started skipping essential preparation. That’s when I experienced a severe Achilles’ tendon rupture. This injury became a powerful lesson, forcing me to dedicate a year to learning how to properly prepare and rehabilitate my body for the rigorous demands of dance. This challenging period taught me profound appreciation for my body and the critical importance of listening to its signals. I learned that respecting my body is not just about pushing limits, but also about understanding them and providing the necessary body care.
Learning to Decipher Your Body’s Signals: Pain Management for Dancers
Respecting my body as my instrument involves understanding the nuances of pain. It’s about discerning between the normal discomfort of pushing physical boundaries and the warning signs of overuse or potential injury. Crucially, it’s about recognizing pain that signals an existing injury versus pain that, if ignored, will lead to injury. Developing this awareness allows me to make informed decisions about when self-care is sufficient and when professional help is needed. Knowing when to consult a physical therapist, massage therapist, orthopedic physician, or acupuncturist is a vital aspect of proactive body care. For managing day-to-day strains and getting through rehearsals or performances, I rely on my “dance bag of therapy assistants”—a collection of resources I’ve curated over time (and will share below).
Consistent body care for dancers’ muscles is not merely about alleviating soreness and stiffness. It’s about fostering fluidity, maintaining optimal muscle condition, and ultimately, extending a dancer’s career. Our profession is exceptionally physical, and the cumulative strain is undeniable. Actively listening to your body, both inside and outside the studio, and responding with appropriate body care is paramount for longevity. And importantly, body care isn’t always about intense routines. It can, and should, incorporate enjoyable and relaxing activities. Stepping outside the studio, engaging with peers and mentors, and sharing body care strategies can be incredibly beneficial.
Yusha-Marie Sorzano is the Associate Director for Community Engagement with Francisco Gella Dance Works, Director of the Joffrey Ballet School’s Contemporary Summer Intensive in Dallas, and an independent teacher and choreographer. She’s been a member of Complexions Contemporary Ballet, The Alvin Ailey American Dance Theater, as well as other renowned dance companies. Currently, Yusha is a company member of the highly-acclaimed Camille A. Brown and Dancers. She has performed alongside recording artists Wynton Marsalis, Sweet Honey in the Rock, and Rihanna. Deeply passionate about the powerful role that educators play in the lives of young artists, Ms. Sorzano enjoys teaching both nationally and internationally. As a choreographer, Ms. Sorzano was most recently a part of the creative team for NBC’S “Jesus Christ Superstar,” acting as a movement consultant to John Legend and curating promotional material for the live event.
Yusha is a valuable expert contributor to Dance 360. In this piece, drawn from exclusive Dance 360 content, she emphasizes the critical role of body care for dancers in managing their demanding schedules and shares practical tips and tools she personally uses.
