Your Body

No More Knee Pain!

You spend your days jumping, leaping, bending, twisting and generally putting a ton of stress on your knees. But be kind to them—they’re two of your most important body parts! One of the best ways to avoid knee pain is to strengthen the muscles surrounding your kneecaps. “These exercises will help improve your alignment, which is essential for knee health,” says DS fitness consultant Michelle Rodriguez, who is the founder of Manhattan Physio Group in NYC. “Many knee injuries can be avoided if you pay careful attention to always keeping the knee over the middle of the foot, regardless of whether you’re in parallel or turned out.”

Bridge with Pillow Squeeze 

 

 

Lie on your back with your knees bent and your feet flat on the ground, hip-width apart. Place a folded pillow between your knees.

 

 

 

 

Press into your heels to lift your pelvis off the ground until it’s level with your knees. Don’t let the pillow drop! Keep the sides of your pelvis level and your belly button pulled into your spine as you lower your hips to the ground. Repeat 10 times.

 

Make It Harder!

With your hips lifted in the bridge position, straighten one knee. Keep the rest of your body level and stable.

Keeping your hips elevated, bend your knee, and slowly lower your foot to the floor. Repeat on the other side. Repeat five times on each side.

 

Double Leg Squat (that’s “chair pose” for you yoga buffs!)

 

Stand with your feet hip-width apart.

Begin to squat by reaching your sit bones back past your heels and bending your knees to 100 degrees. Keep your weight in your heels and reach your arms forward to counter-balance your weight. Make sure your kneecaps don’t pass beyond your second and third toes. Press into your heels and activate your glute muscles to return to standing, bringing your hips in line with your shoulders and lowering your arms to your sides. Repeat 10–15 times.

Parallel Pliés with Heel Taps

 

 

Stand on your right leg with your left leg extended in front of you, a few inches off the ground. Hold your left arm out to the side for balance.

 

 

 

 

 

 

 

 

 

 

Bend your right knee—be sure to align your kneecap directly over your second and third toes—as you reach your left foot to the ground in front of you, lightly tapping your heel to the floor.

 

 

 

 

 

 

 

 

Straighten your right knee as you lift your left leg, reaching your left foot out to the side.

 

 

 

 

 

 

 

 

Plié your right leg as you tap your left heel to the floor. Your right leg should be doing all the work.

Repeat to the front and side, completing 10 reps each and then switching to the opposite side. Pay attention to proper alignment throughout the exercise. Your working knee should bend directly over your toes.

 

 

Michelle Rodriguez, MPT, OCS, CMPT, is the founder and director of Manhattan Physio Group. She is a physical therapist specializing in orthopedic manual therapy and dance rehabilitation.

Photography by Sibté Hassan. Hair and makeup by Chuck Jensen for Mark Edward Inc. modeled by nikeva stapleton.

Nikeva Stapleton is a graduate of the Ailey/Fordham BFA Program. She is currently a freelance dancer and model in NYC.

Dancer to Dancer

Much of Janelle Ginestra's career has been about helping others shine. She's dedicated herself to supporting and cheerleading her partner, WilldaBeast Adams; the emerging talents in their dance company, ImmaBEAST; and the countless dancers she inspires at master classes and conventions. Her YouTube channel has become a launching pad for young talents like "Fraternal Twins" Larsen Thompson and Taylor Hatala, thanks to viral videos featuring Ginestra's creative vision.

But Ginestra's a skyrocketing success in her own right—an in-demand choreographer, a social media influencer, and a dance entrepreneur, building a legacy one eight-count at a time. It's time for her turn in the spotlight. And she's more than ready. "I want to be a legend in whatever I do," she says. We'd argue that she already is.

Keep reading... Show less
Win It
Courtesy CAA

You read that right, people—Dance Spirit's giving away two tickets to the "SYTYCD" tour in the city of your choice, complete with an exclusive meet & greet with select cast members! Read on for the complete prize listing and official rules.

Keep reading... Show less

When a choreographer finds a composer whose music truly inspires her, it can feel like a match made in dance heaven. Some choreographers work with the same composers so frequently that they become known for their partnerships. New York City Ballet soloist and resident choreographer Justin Peck, for example, has tapped composer Sufjan Stevens numerous times (last spring, the two premiered The Decalogue at NYCB, to rave reviews); L.A. Dance Project's Benjamin Millepied's working relationship with composer Nico Muhly has spanned a decade and two continents; and when tap dancer Michelle Dorrance premiered the first-ever Works & Process Rotunda Project, a site-specific work for New York City's Guggenheim Museum, last year, percussionist Nicholas Van Young was by her side as an equal partner. Successful collaborations require compatibility between artists, direct and honest communication, and flexible, open minds. But when the stars align, working with a composer can be extremely rewarding.

Keep reading... Show less
(From left) Nia Sioux, Kendall Vertes, Chloe Lukasiak, and Kalani Hilliker (via @chloelukasiak)

Hey, "Dance Moms" die-hards: Are you obsessed with The Irreplaceables? Well, four members of the elite team—Kalani Hilliker, Chloe Lukasiak, Nia Sioux, and Kendall Vertes—are coming soon to a city near you.

Keep reading... Show less
Tiler Peck and Chase Finlay in Swan Lake (photo by Paul Kolnik)

For ballerinas, it's the dream role to end all dream roles: Odette/Odile in Swan Lake, the type of part dancers spend years preparing for and whole careers perfecting. And it's a role that New York City Ballet principal Tiler Peck never thought she'd dance. Though Peck is one of the world's preeminent ballerinas, her short stature made Odette/Odile, typically performed by longer, leggier dancers, seem (almost literally) out of reach.

Then—surprise!—her name popped up on the cast list for NYCB's fall season run of Swan Lake.

Keep reading... Show less
The Look

Low on dancewear inspiration? Return to the classics in bold black and elegant white.

Keep reading... Show less
Dancer to Dancer

Lani Dickinson's power, grace, and raw presence make her a standout with AXIS Dance Company, whose mission is to change the face of dance and disability by featuring a mix of disabled and non-disabled performers. Born in China, Dickinson was adopted by an American couple and started dancing at 8 in Towson, MD. She attended the Boston Ballet School for two summers, studied at the Idyllwild Arts Academy for the last two years of high school, and graduated with a dance degree from Alonzo King LINES Ballet's BFA program with Dominican University of California. In 2015, she joined AXIS and won a Princess Grace Award. Catch her this month during AXIS Dance Company's 30th-anniversary season—and read on for The Dirt!

Keep reading... Show less
Dance News

Week five of "Dancing with the Stars" proved to be one of the best weeks of the season so far. (And we're not just saying that because Mickey made a cameo debut on the piano during one of the routines—although that certainly didn't hurt!) Everyone brought their A-game, and with such a fun theme the contestants were able to really let their guards down. There was true sincerity in their dancing that we hadn't seen before. But not all Disney stories end with a "happily ever after," and one couple still had to hang up their dancing shoes.

If there's one week you should watch all the routines of it's undoubtedly this one... But, ICYMI, scroll below for our highlights of the night.

Keep reading... Show less

Sponsored

Want to Be on Our Cover?

covermodelsearch-image

Video

Sponsored

mailbox

Get Dance Spirit in your inbox

Sponsored