Active Rest Tips for Dancers - Summer Edition

July 6, 2024 - Shauna Jurczak

Going from full-time dance training to a rest phase can be tricky for many dancers. While we all know rest is a valuable part of an effective training plan, shifting the brain from training mode to rest mode can challenge a lot of performers.

Many people struggle to hit the brakes, full stop, to rest. And guess what? You don’t have to! The key thing to remember, is rest doesn’t have to mean “do nothing”. A rest phase is simply about lessening the load on your body and mind, in order to give yourself time to recover and refresh. That is where active rest comes in.

Active rest activities are things that get you moving, but with significantly less intensity than your regular training program. These activities keep your body healthy and active, while reducing stress on the body. This is the goal of the rest phase. Plus, active rest helps beat the “But I should be doing something!” thoughts that can often creep in and plague the best of performers, because it still manages to keep the mind and body active through the training break.

Here are a few of my favorite active rest activities for dancers:

Yoga – No, not a dance flexibility and conditioning class, but classic yoga, where you can slow down, connect your mind, body, and breath, and really realign yourself. Take time to move your body through the poses, connect with yourself from the inside out. Breathe a little more deeply and just allow yourself to be in the moment with the movement. Yoga is not about competition or performance, and it’s definitely not about perfection. It’s about you, your body, your breath, and finding your own center.

Walk – Sun’s out, grab those sneakers and hit the trail! Whether you like taking in the early morning fresh air or prefer a post-dinner walk with the family, a walk is a great way to get outside, get moving, and if you’re doing it with others, to connect with family and friends with good conversation along the path.

Bike ride - A good, old school bike ride is low impact and lots of fun. Remember, you do not need to hop on your bike like you’re leading the pack in the Tour de France. Just go for a roll through your neighborhood or explore your city on various biking paths and trails. Similar to walking, this gets you outside in the fresh air and keeps your body moving, but the stress and impact on your body remains low.

Playing outside – I’m older, but even at age 42, I have so much fun running through the sprinkler or kicking a soccer ball back and forth with my nephews. My Fitbit tells me that 20 minutes of playtime with the boys gets my body moving a decent amount, too, but in an easy, low impact way. For people of all ages, things like playing in the pool, tossing a frisbee at the beach, hopping on the swings at the park, playing a game of backyard badminton, or even having a water balloon fight, are all great ways to be active while respecting your much needed, and well earned, time for rest.

Remember, rest doesn’t necessarily mean you aren’t doing anything. It’s about giving your body and mind time to calm down, slow down, refresh and refocus. We are not meant to go-go-go all the time. For proper progress as a performer, rest periods are so important. Once your body and mind are rested, you’ll be able to come back to class leaping, turning, and ready to tackle a whole new season of amazing choreography! So take time this summer to enjoy some rest and prepare to shine bright next season!