[training] anti-dance thp, part one
Aug. 31st, 2006 11:00 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
keryxWith the help of my coach, I'm starting a new 3-month training cycle to restore my structure and prevent the post-dance pain I sometimes get.
I'm doing cycles of individual movements after each dance event this week, and then next week I get a new assignment (putting them together, I expect). The goal is to eventually not add any extra weird tension from dancing (I'm also doing some trigger point massage work on my own, also at my coach/friend/ex's suggestion).
From memory (I also have notes), here are the exercises I'm doing:
1. standing to flat footed squat, controlled roll back & come up
2. corpse pose, engage hips & roll up crown of head - using hands to assist if needed. resettle to seated, fold forward & grab feet, back to seated.
3. from seated, place one arm to side/behind & roll/thread to seal walk position, take 2 "steps" then thread back to seated. repeat on other side.
4. from lying, knees tucked to chest, rock hips & lower spine forward, then roll into shoulder bridge & come back
5. from alexander nap pose, pull knees in to chest together & then release back (also together)
6. from seated or alexander nap pose, roll back as a unit, up to flat-footed squat (if possible)
The performance goal for this week: execute each movement slowly, with control, and with an emphasis on restoring and releasing. Doing 2 X 5 sets.
Day 1 - Wednesday; learned, then repeated around 11 pm after practice
RPE: 8
RPD: 6 for the seal walk, 3 for others
RPT: 5
Food:
breakfast, 5 pieces of bacon, strawberry yogurt & water
lunch, broccoli & cheese soup in bread bowl, cup of fresh fruit
dinner, 2 artichoke hearts, 1/2 a chicken breast & 1/8 cup of quinoa
also ate 6 squares of posh chocolate shortly before bed
Day 2 - Thursday; did a round after PURE practice, which tends to mess with my body differently from most of my dance stuff (it's not ATS, either, so I need to show Slade what we do there). One set of 5, then immediately fell asleep. On the floor. For the second time that evening. I'd been up late unpacking & then had an absurdly heavy lunch before going back to do more apartment stuff and going to practice.
The seal walk is starting to feel less straining as the weight becomes less foreign-feeling on my fingers. My hands feel kinda tingly after doing the whole thing.
RPE: 9
RPD: 3 all around
RPT: 4
Food:
breakfast, spinach & artichoke souffle thing & a large orange juice
lunch, 2 ravioli, spinach salad with gorgonzola/pine nuts/red peppers, 2 small 1/2 pieces of chicken, 1 half piece of manicotti & a bit of insane chocolate cake
dinner, croissant & a protein shake
Day 3 - Monday; did 2 sets of 5 (after first set felt much better than previous days - probably the lack of exhaustion) after some light work on prepping for classes starting next week.
I'm starting to notice where my breathing isn't synching well with the movement, particularly with the shoulder bridge I'm just not sure what to do & nothing feels natural. Am also noticing a lot of random shoulder tension. But each movement is beginning to flow better from point A to B. Also, after that little dancing and this much compensation, I don't feel as though I danced at all.
RPE: 6
RPD: 3
RPT: 7
Food:
breakfast/lunch, crab/tomato/sundried tomato hot sandwich on crusty bread, cucumber/red pepper/orange salad and a decaf cafe au lait
dinner, taco salad with black beans/cucumbers/olives/ground beef/avocado/tomato/cheese
I'm doing cycles of individual movements after each dance event this week, and then next week I get a new assignment (putting them together, I expect). The goal is to eventually not add any extra weird tension from dancing (I'm also doing some trigger point massage work on my own, also at my coach/friend/ex's suggestion).
From memory (I also have notes), here are the exercises I'm doing:
1. standing to flat footed squat, controlled roll back & come up
2. corpse pose, engage hips & roll up crown of head - using hands to assist if needed. resettle to seated, fold forward & grab feet, back to seated.
3. from seated, place one arm to side/behind & roll/thread to seal walk position, take 2 "steps" then thread back to seated. repeat on other side.
4. from lying, knees tucked to chest, rock hips & lower spine forward, then roll into shoulder bridge & come back
5. from alexander nap pose, pull knees in to chest together & then release back (also together)
6. from seated or alexander nap pose, roll back as a unit, up to flat-footed squat (if possible)
The performance goal for this week: execute each movement slowly, with control, and with an emphasis on restoring and releasing. Doing 2 X 5 sets.
Day 1 - Wednesday; learned, then repeated around 11 pm after practice
RPE: 8
RPD: 6 for the seal walk, 3 for others
RPT: 5
Food:
breakfast, 5 pieces of bacon, strawberry yogurt & water
lunch, broccoli & cheese soup in bread bowl, cup of fresh fruit
dinner, 2 artichoke hearts, 1/2 a chicken breast & 1/8 cup of quinoa
also ate 6 squares of posh chocolate shortly before bed
Day 2 - Thursday; did a round after PURE practice, which tends to mess with my body differently from most of my dance stuff (it's not ATS, either, so I need to show Slade what we do there). One set of 5, then immediately fell asleep. On the floor. For the second time that evening. I'd been up late unpacking & then had an absurdly heavy lunch before going back to do more apartment stuff and going to practice.
The seal walk is starting to feel less straining as the weight becomes less foreign-feeling on my fingers. My hands feel kinda tingly after doing the whole thing.
RPE: 9
RPD: 3 all around
RPT: 4
Food:
breakfast, spinach & artichoke souffle thing & a large orange juice
lunch, 2 ravioli, spinach salad with gorgonzola/pine nuts/red peppers, 2 small 1/2 pieces of chicken, 1 half piece of manicotti & a bit of insane chocolate cake
dinner, croissant & a protein shake
Day 3 - Monday; did 2 sets of 5 (after first set felt much better than previous days - probably the lack of exhaustion) after some light work on prepping for classes starting next week.
I'm starting to notice where my breathing isn't synching well with the movement, particularly with the shoulder bridge I'm just not sure what to do & nothing feels natural. Am also noticing a lot of random shoulder tension. But each movement is beginning to flow better from point A to B. Also, after that little dancing and this much compensation, I don't feel as though I danced at all.
RPE: 6
RPD: 3
RPT: 7
Food:
breakfast/lunch, crab/tomato/sundried tomato hot sandwich on crusty bread, cucumber/red pepper/orange salad and a decaf cafe au lait
dinner, taco salad with black beans/cucumbers/olives/ground beef/avocado/tomato/cheese