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.
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.
It's time to get your pirouette on! From September 5th to September 30th, we're hosting a contest to find out who's the best turner of them all.
Put together your most impressive turning combo. Post a video online. Share your turns with us and thousands of other dancers around the world. And if our editors think you're the top turner, you'll win a fabulous prize.
All of 18-year-old Kaylin Maggard's dreams—from scoring the title of National Senior Outstanding Dancer at New York City Dance Alliance Nationals to winning the 2017 Dance Spirit Cover Model Search—are coming true. And to anyone who knows the gorgeous contemporary dancer, that's no surprise.
From the moment the Dance Spirit staff met Kaylin, it was obvious her humility and talent would take her far. Not only did she go full-out during the photo shoot and class at Broadway Dance Center, but she was always cheering on, laughing with, and supporting her fellow CMS contestants Haley Hartsfield and Michelle Quiner. During the voting period, the social media world was abuzz with praise for her work ethic, positive attitude, and generosity.
Since her CMS trip to NYC, Kaylin's moved from her hometown of Columbia, MO, to the Big Apple for her freshman year at Juilliard, and is busy getting acquainted with the city. As for the future? She's taking it one opportunity at a time, but something tells us we'll be seeing this contemporary queen reach new heights every year.
New York City principal Lauren Lovette has become an icon thanks to her emotional maturity and exceptional musicality. The 26-year-old quickly rose through the ranks after joining the company as an apprentice in 2009, reaching principal status in 2015. A Thousand Oaks, CA, native, Lovette started studying ballet seriously at age 11, at the Cary Ballet Conservatory in Cary, NC. After attending two summer courses at the School of American Ballet, she enrolled as a full-time student in 2006. Last year, she made her choreographic debut with For Clara, her first piece for NYCB. Catch her latest work this month during the company's fall season. —Courtney Bowers
In our "Dear Katie" series, former NYCB soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email email@example.com for a chance to be featured!
I know I'm not getting good enough dance training from any of my local studios. But I'm not sure I'm ready to move away to study at a big-name school, either. How do you know when you're ready to leave home to pursue your passion?
Instagram star Kylie Shea has built a following of nearly 170,000 with her playful workout videos, which combine traditional fitness activities, like jumping rope or running on the treadmill, with pointe shoes and sassy choreography. Shea's effortless cool-girl-next-door vibe and solid ballet technique make her vids totally irresistible.
Now Shea's using her platform to address the body image issues that tend to plague dancers. In a poignant video, she sheds her clothes and tugs at her skin. The caption explains her relationship with her body and the pressure she feels to maintain a certain aesthetic as a dancer.
Physical discomfort is inevitable when you're spending tons of hours in the studio every day, but some pain shouldn't be suffered through. "Dancing through pain can make an injury worse and lead to more time away from dance," says Dr. Joel Brenner, medical director of dance medicine at Children's Hospital of The King's Daughters in Norfolk, VA. "Failing to rest and recover when you're in serious pain could even lead to the point where you're unable to dance in the future."
That may sound scary, but there's good news: If you take precautions and listen to your body, many injuries can be stopped in their tracks. The first step? Knowing what's normal—and what's not.
Think about it: How often do you see a ballet pas de deux for two women? Almost never, right? Sometimes, choreographers will forgo the traditional danseur-ballerina pas to make a duet for two guys, since they can lift and partner each other easily. But a dance for two ballerinas is a rare thing.
That's part of what makes "Duet," a new video by director Andrew Margetson featuring Royal Ballet beauties Yasmin Naghdi and Beatriz Stix-Brunell, so compelling.