Discover the Dangers of Overstretching for Dancers
Table of Contents
- Introduction
- Understanding Hypermobility in Dancers
- Jennifer Milner's Journey as a Dancer
- The Differences Between Hypermobile and Non-Hypermobile Dancers
- The Dangers of Overstretching
- Safe Stretching Practices for Optimal Flexibility
- Finding Studios and Instructors That Support Safe Stretching
- Resources for Hypermobile Dancers
- The Importance of Strength in Flexibility
- Conclusion
🩰 Introduction
Welcome back to "Bendy Bodies with the Hypermobility MD," a podcast that explores the intersection of health and hypermobility, with a focus on dancers and other aesthetic athletes. In this episode, we are joined by Jennifer Milner, the co-founder of Bendy Bodies. Dr. Linda Blin interviews Jennifer to discuss the importance of safe stretching and flexibility for dancers. If you're new to the podcast, this episode is a great introduction to the topic of stretching and overstretching. Let's jump right in!
🏃♀️ Understanding Hypermobility in Dancers
Before we delve into the topic of stretching, let's first understand what hypermobility means. Jennifer explains that hypermobility refers to having a greater range of motion in specific joints compared to the normal range. Some dancers are naturally hypermobile due to factors like bone structure, isolated joint laxity, or variations in connective tissue quality. However, not all hypermobility is the same, and it's crucial to address the different aspects and implications of hypermobility in dancers.
💃 Jennifer Milner's Journey as a Dancer
Jennifer shares her personal experience as a retired ballet and musical theater dancer. As a hypermobile dancer, she had to learn how to take care of her body and navigate the challenges of hypermobility. After her performing career, Jennifer became a certified Pilates teacher and worked at West Side Dance Physical Therapy in New York City, where she specialized in training dancers with hypermobility. Her passion for helping dancers with hypermobility led her to co-found Bendy Bodies and continue sharing her knowledge and lessons learned.
⚖️ The Differences Between Hypermobile and Non-Hypermobile Dancers
Jennifer highlights the differences observed between hypermobile and non-hypermobile dancers. It's important to note that hypermobility can vary in its causes and implications. While hypermobile dancers may have a greater range of motion, they often struggle with joint instability, difficulty in controlling their bodies, and muscular tightness due to compensating for lax joint capsules. On the other hand, non-hypermobile dancers may focus on increasing their flexibility and often experience muscular strains and injuries from incorrect stretching techniques.
🚫 The Dangers of Overstretching
Overstretching is a common practice among dancers, but Jennifer warns about its potential dangers. Overstretching refers to taking a joint beyond its natural range of motion, stretching the passive connective tissues instead of targeting the muscles. This can lead to joint instability, reduced muscle tension, compromised structural stability, and increased risk of injuries such as tendinopathies. Jennifer cautions against overstretching and urges dancers to focus on controlled range of motion and strengthening exercises.
🙌 Safe Stretching Practices for Optimal Flexibility
To achieve flexibility safely, Jennifer recommends incorporating dynamic stretching into warm-up routines. Dynamic stretching involves using the muscle in a continuous range of motion with muscle activation. This primes the body for movement, brings awareness to the muscle, and increases muscular oxygenation. She advises against static stretching at the beginning of dance classes and emphasizes the importance of incorporating strength training alongside flexibility training to enhance controlled range of motion.
🏢 Finding Studios and Instructors That Support Safe Stretching
For dance parents and individuals looking for safe stretching practices, Jennifer suggests researching reputable studios and instructors who prioritize safe and effective training methods. Online resources like the International Association of Dance Medicine and Science (IADMS), Doctors for Dancers, and Dance Medica provide directories of professionals knowledgeable in dance medicine and hypermobility. Seeking recommendations from experienced dancers, teachers, and connecting with experts in the field can also help identify studios that prioritize dancer well-being.
📚 Resources for Hypermobile Dancers
Jennifer mentions the "Mylex" program by Bendy Bodies as a group program designed for dancers seeking safe and effective flexibility training. Websites like IADMS, Doctors for Dancers, and Dance Medica also offer valuable resources and directories for dancers and parents looking for specialized guidance. Jennifer reminds hypermobile dancers to focus on strength and control in addition to flexibility and provides her contact information for further inquiries.
💪 The Importance of Strength in Flexibility
Jennifer emphasizes that flexibility is not just about achieving extreme range of motion but also about having the strength to control and support that range. She equates flexibility to controlled range of motion, where the muscles work synergistically to allow movement. Building strength throughout the entire range of motion, rather than just in short ranges, is key for dancers to avoid injury and optimize their performance.
🎉 Conclusion
In this episode of "Bendy Bodies with the Hypermobility MD," we explored the significance of safe and effective stretching practices for dancers. Jennifer Milner shared her expertise as a retired dancer, certified Pilates teacher, and co-founder of Bendy Bodies. We discussed the dangers of overstretching, the differences between hypermobile and non-hypermobile dancers, and the importance of finding studios and instructors that prioritize safe training methods. Remember, flexibility is not just about being bendy but about having strength and control throughout the range of motion. Stay tuned for more insightful episodes filled with valuable information for dancers and aesthetic athletes.
[Resources]
- International Association of Dance Medicine and Science (IADMS) - www.iadms.org
- Doctors for Dancers - www.doctorsfordancers.com
- Dance Medica - www.dnmeda.org
- Bendy Bodies - www.bendybodies.com
- Jennifer Milner's Website - www.jennifermilner.com
- Hypermobility MD (Dr. Linda Blin) - www.hypermobilitymd.com
