General Resources
When taking dance classes, many students realize that they need additional tools to advance their dancing. While some will keep plugging away at lessons where their teacher keeps saying "Stand straight!" or "Hold yourself up!" the general consensus is that there are faster and easier ways to go about learning good posture and balance.
Posture, balance, and body alignment are all essential to dance, but they are used outside of dancing as well. Good posture can help decrease stress on internal organs such as the heart or lungs. Alignment in the feet can prevent future surgeries and muscle imbalances. In older populations, balance helps reduce the risk of falls while increasing mobility and activity.
Below are some of the most commonly used tools our instructors can recommend to students. Not every student will need every tool, however, any of these tools, if used correctly, can increase the quality of your dancing.
Tools Used for the Entire Body
TheraBands
TheraBands can be used for a wide variety of exercises and in a wide variety of places. Most often, people are introduced to them through a Physical Therapist or personal trainer. Regardless, there are two types, a loop, and a long band. Depending on the kinds of exercises you will be doing, you will need to buy the appropriate one.
https://www.dickssportinggoods.com/f/resistance-training
Kinesiology Tape
Kinesiology Tape, or KT Tape, can also be used for a wide variety of issues. Most often, it is used to help stabilize and strengthen a particular area. However, KT tape can also be used to help increase blood flow by raising and stretching the fascia in the surrounding area. The raised fascia promotes healing and results in less pain and swelling in an affected area.
*There are other brands, however, this is the only one we recommend.
Tools for Posture
Posture Shirts and Braces
Posture shirts and braces are used to promote good posture. While they do not replace the need to strengthen muscles, they can help to re-train muscles and encourage proper alignment. There are many types of shirts and braces, so it is important to buy the tool that corrects the part of the spine that needs it the most. Please note that braces are a more "extreme" version of the shirt, and are used when the shirts do not provide enough support.
Tools for Feet
Unfortunately, the feet are one of the most neglected parts of the human body. When students come in for dance lessons, they quickly realize that if they don't take care of their feet, they will have a difficult time balancing. Below is a list of tools that can be used to help correct physical ailments in the feet. These tools can be used as a preventative treatment, but we have seen these tools be so effective that they have completely removed the need for surgery.
Bunions
Bunions occur when bones start to become unaligned. For many people it is not painful, however, it can decrease a person's ability to balance. Oftentimes doctors will recommend surgery to correct bunions, however, wearing bunion correctors can decrease misaligned bones. Combined with other exercises, it is not uncommon to see such a drastic change in the alignment of the bones that surgery is no longer needed. As a result, we always suggest students try these first before exploring the more expensive option.
https://www.msn.com/en-us/lifestyle/rf-buying-guides/best-bunion-correctors-reviews
https://www.verywellhealth.com/best-products-for-bunion-support-4582124
Hammertoe
Hammertoe is an abnormal bending of the middle joint in the toe. Oftentimes, the joint will bend downwards or outwards and can bring much discomfort for some, while almost none for others. Like bunions, when this condition becomes painful, doctors can often recommend surgery. Again, with early intervention, these surgeries can be delayed or eliminated altogether. Unlike the bunion correctors, hammertoe correctors can be worn with your regular shoes around the house.
https://www.collectionsetc.com/products/profoot-toe-straightener-hammertoe-wrap
https://zentoes.com/products/hammer-toe-straightener-and-corrector-4-pack-crests
http://www.2daydeliver.com/product_detail.php?id=SKUB07Z59S7Y2&last_node=Crutches&click
Toe Straighteners and Separators
Toe straighteners and separators are generally used to help stabilize and support toes that have a lot of pressure on them. Especially for dancers, these are very important because of the amount of pressure dancers place on their toes. Typically dancers will wear a toe separator between their big toe and second toe. Another common tool is to wrap toes together if they are having a hard time receiving support. Most often, people will not even realize they have them on.
https://www.walmart.com/browse/health/toe-separators-straighteners/976760_1588421_3978967
https://www.walmart.com/ip/NatraCure-Gel-Toe-Separators-Toe-Spacers-12-Pack-Medium/654948702
Toe Stretchers
Toe stretchers are used to exercise and strengthen the toes and the feet. Regardless of the problems a person has had in the past, stretching and exercising your toes is the single, most important exercise a dancer can do to help their feet. Most toe stretchers are only supposed to be worn for a limited period of time that ranges anywhere from 15 minutes to an hour. Many people choose the traditional toe stretchers, however, toe-socks have also become popular as they are more comfortable and can be worn around the house.
https://www.painful-feet.com/products/gel-toe-stretchers/
https://www.healthambition.com/best-toe-stretchers/
https://www.hammacher.com/product/proper-toe-alignment-socks
https://www.wdrake.com/buy-silver-steps-gel-toe-stretchers-set-of-2-369246