Body Care for Dancers

By Elaine Buchignani from Swing Dance SCT

This weekly workout schedule is designed to get you back in shape for swing dancing to a variety of tempos all night long. For many of us, our bodies have gone through extreme changes in the past year, so it’s important to start slowly by only following along with exercises that feel good in your body. As you continue with the program, you’ll find that more and more of the exercises feel rejuvenating and exhilarating to complete. 

Remember to be kind to yourself, enjoy the process, and honor your body as you embark on this journey. We can’t wait to dance with you as soon as it’s safe!

DISCLAIMER:
Always work at your own level and listen to your body. At no point should you feel pain in your low back or knees. Please contact your instructor for modifications if any of these exercises do not work for your body or space. 

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Start every workout with a warmup, and end each one with cooldown stretching.

Jump rope to warm up

Here's a beginner lesson to get you started:

And here's a full warm up for once you've got it down. Build up to getting through the whole video.

Cool down every time with stretches

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Day One: Core

Day Two: Legs

Day Three: Back & Arms

Do this video first to learn how to safely execute a back extension:

Then you can work your way up to doing this whole workout!

Day Four: Feet & Ankles

Day Five: Active Stretching

Day Six: Cardio

Day Seven: Rest Day - You've earned it!