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Safe Dance Practices
Dancing is fun, it's
good for you, and it's great exercise. However, as with any
activity, if not practiced correctly, you can suffer strains and
serious injuries. Pole dancing especially combines advanced
techniques requiring strength and agility likening it to a sporting
activity.
Naturally you will want
to avoid practices which can lead to injury or strain and as well as
prevent you from enjoying your dance.
The majority of injuries
are caused by improper warm ups and cool downs, carelessness and
trying to progress beyond your current abilities. The following
guidelines will help to ensure that you enjoy dancing and avoid
injury when you dance.
1. Always consult a
physician before beginning a new exercise or activity.
2. Warm up and cool down
before and after every dance session. A good warm up should start
with a brief but mild cardio activity to circulate blood to the
body, followed by at least 10 minutes of gentle stretching. Always
include a cool down period after your routine.
3. Advanced moves and
inverts should only be attempted in the presence of a spotter and
preferably with a "crash mat" in place until you are sure of your
ability to perform the move correctly.
4. "Test" your dance
pole before every use to assure that it is stable and safely in
place.
5. Stop dancing at the
first sign of fatigue, injury or other discomforts. Do not push
yourself when your body is warning you to stop! Protect injuries by
resting until fully healed.
6. Be aware of your
surroundings and the environment: objects or other people around you
can get in the way and result in injury to yourself or others.
7. Keep adequately
hydrated: drink plenty of water before, during and after dancing.
8. Do not attempt to eat
candy, gum or food while dancing.
9. Do not consume
alcohol before or during dance sessions.
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