Perfect Packing

Schoolbooks? Check. Dance clothes? Check. Breakfast, lunch and dinner? Check, check and check. Dancers have to schlep a lot of stuff, but the way you schlep it matters. A poorly organized bag can lead to serious neck and back pain—and bad posture, to boot. Here’s how to pack a bag that won’t send you crawling to the chiropractor.

Step 1: Function First

Traditional backpacks may not be your favorite fashion accessory, but they’re worth the slight style sacrifice. Backpacks provide even weight distribution, helping to protect your back and neck from strains. Pick a bag that has adjustable straps and is made of lightweight material.

Step 2: The Heavy Stuff

Pack your heaviest items—like your schoolbooks and dance shoes—on the bottom. Carrying weight closer to the base of your spine causes a less significant change in posture than carrying it up by your neck and shoulders.

(Photo by Andrej Popov/Thinkstock)

Step 3: Even Steven

Distribute the rest of your supplies evenly across the backpack. Make use of side pockets to keep things balanced, minimizing the change in your posture while you’re carrying the pack.

Step 4: Weight Check

Ideally, your bag should weigh less than 10 percent of your body weight, and definitely

no more than 15 percent.

Step 5: Carry On!

Don’t waste all that careful packing with improper carrying technique. Use both straps, and adjust them so the bag sits close to your body. This will help reduce postural sway (how much the natural curvature of your spine is exaggerated by carrying a heavy load), and decrease stress on the muscles supporting your spine.

 

 

(Photo by Erin Baiano)

Need a confidence boost? Stand tall! Research shows that people who sit or stand up straight with their shoulders back and chests out feel better about themselves. Click here for exercises to improve you posture!

Did You Know?

According to a study published in Cyberpsychology, Behavior, and Social Networking, stalking a stranger on Facebook can make you more nervous to meet that person face to face. So instead of scrolling through the profile of the new girl joining your studio, hold off on the friend request until you actually get to know her.

Latest Posts


Performers in HBO Max's "Legendary" (Barbara Nitke, courtesy HBO Max)

How to Express Yourself Through Vogue Fem—While Honoring the Community That Created It

"Who are you when you're voguing fem?" asks the choreographer and dancer Omari Wiles, father of the House of Oricci and founder of the dance company Les Ballet Afrik. "What energy is shaping your story?" In voguing, personal expression is the goal, and vogue fem one way to achieve it.

This flamboyant dance form has experienced a recent wave of mainstream visibility, thanks to the critically acclaimed TV drama "Pose," the hit HBO Max's competition show "Legendary" and, now, the proliferation of TikTok videos centered on voguing.

Keep Reading SHOW LESS
by Lee Gumbs, courtesy Lew

Sean Lew's New Film is Bound to Leave You Speechless

If you know Sean Lew (and let's be real—you should), you know that he pours his heart and soul into his craft. Born a star, Lew has danced alongside artists like Sia and Janet Jackson, choreographed for names like Justin Bieber and Meghan Trainor, and performed on two seasons on NBC's "World of Dance."

At only 19, Lew's worn more hats than your average human (or even superhuman), and yet he continues to build upon his long list of natural skills—by adding "producer" into the mix. This time around, he's focused on his own passion project. He produced, wrote, directed, choreographed, edited and even stars in his upcoming film II: An Unspoken Narrative, which also features some of our other fave dancers like Kaycee Rice, Zach Venegas and Bailey Sok, just to name a few.

More than just a dance video, and described as his "life's work put into motion," this experimental film fully encapsulates the past four years of Lew's life, depicting an unspoken narrative expressed through dance. There's no dialogue—everything is up for interpretation. Keep reading to get the inside scoop, and be sure to follow Lew at @seanlew as he continues to influence the world with his endless creative ventures.

Keep Reading SHOW LESS
Emily Roman performs her solo, "Weight of Light" (Break the Floor Media Team, courtesy Roman)

Emily Roman is Your January Cover Model Search Editors' Choice Winner

Congratulations to the January Cover Model Search Editors' Choice video winner, and our first 2022 CMS semi-finalist, Emily Roman! Watch her solo below, and be sure to enter the Cover Model Search here.

Keep Reading SHOW LESS

Editors' Picks

contest
Enter the Cover Model Search