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.
The coolest place she's ever performed:
I'd have to say the Super Bowl. The field was so cool, and Katy Perry was right there. And there were so many eyes—definitely the most eyes I've ever performed for!
Something she's constantly working on:
My feet. I'm flat-footed, so I'm always hearing, 'Point your toes!' And I'm like, 'I am!'
My hair! That, and a pair of leggings with a T-shirt or tank top.
Summer intensive auditions can be nerve-racking. A panel of directors is watching your every move, and you're not even sure if you can be seen among the hundreds of other dancers in the room. We asked five summer intensive directors for their input on how dancers can make a positive impression—and even be remembered next year.
For an aspiring ballerina, there's no more exciting place to be than the ABT Studio Company, the pre-professional arm of American Ballet Theatre. The NYC-based troupe of 16- to 20-year-old dancers trains hard and performs harder, putting on multiple shows over the course of each season. We followed ensemble member Léa Fleytoux, a gifted 18-year-old from Paris, France, on a performance day to get an inside look at what it's like to live the Studio Company life.
In our "Dear Katie" series, former NYCB soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email firstname.lastname@example.org for a chance to be featured!
For a long time, I was the strongest dancer at my studio. But this year there's a new girl in my class who's very talented, and my teacher's attention has definitely shifted to her. I'm trying not to feel jealous or discouraged, but it seems like my whole dance world has changed. Help!
In the dance world, Mandy Moore has long been a go-to name, but in 2017, the success of her choreography for La La Land made the rest of the world stop and take notice. After whirlwind seasons as choreographer and producer on both "Dancing with the Stars" and "So You Think You Can Dance," she capped off the year with two Emmy Award nominations—and her first win. Dance Magazine caught up with her to find out how she's balancing all of her dance projects.
Marzia Memoli may be the Martha Graham Dance Company's newest dancer, but her classical lines and easy grace are already turning heads. Originally from Palermo, Italy, Memoli started studying at age 16 at the Academy of Teatro Carcano in Milan. Later, she attended the Rudra Béjart School in Lausanne, Switzerland, before heading to NYC in 2016 to join MGDC. This month, she'll perform The Rite of Spring in the Martha Graham Studio Series in NYC, and tour with the company in Florida. Read on for the dirt.
The union of dance royalty isn't something we take lightly—especially when it's between legendary hip hopper WilldaBeast Adams and dance phenom Janelle Ginestra. (#RelationshipGoals much?) So when we heard we were invited to their Big Day we sort of lost it. (I mean, what does one wear to the wedding of two dance icons? Better yet, what kind of dance moves does one practice for the reception?) Ok, so we might be getting a little ahead of ourselves, because we'll all be able to watch the wedding from the comfort of our own wifi. In true immaBEAST fashion the dance moguls decided to share their special day with devoted fans by streaming it online.