Bellydance Health, Fitness, and Anatomy's topics - tribe.net

bellydance with double hip replacements?

2008-08-20T21:31:42Z

I'd appreciate any advice or experiences...

I've been contacted by a woman with 2 hip replacements. She currently practices Bikrim Yoga and would like to learn bellydance. We've been talking about working privately though I'm a little nervous as I've never worked with anyone with her specific situation before! I want to make sure I help her to stay healthy and pain free. Anyone have experience with this? Any do's or don'ts?

Thanks for your thoughts!

posted in Bellydance Health, Fitness, and Anatomy - 2 replies

100 push ups in six weeks program

2008-08-20T14:31:47Z

Someone recommended this program in my class last night. I think she said it worked pretty well for her.

http://www.hundredpushups.com/

Has anyone else tried this? I'm going to give it a shot. I have pretty week arms and I'm Rank one. So I'm thinking 6 weeks of modified knee push ups and another six weeks of regular (optimistically speaking).

posted in Bellydance Health, Fitness, and Anatomy - 47 replies

Ballet for dance conditioning

2008-08-20T06:37:59Z

Hi everybody,

I'm interested in ballet for cross-training/dance conditioning, and I'd like some info from those of you who have experience in this...

What benefit do you derive from this? Better balance and grace?
Could you recommend a ballet DVD for adult beginners?

Thanks!
Jenni

posted in Bellydance Health, Fitness, and Anatomy - 12 replies

My bunions are GONE! What's next???

2008-08-20T01:20:41Z

I know there's already a lot of discussion about bunions and bunion surgery, so I apologize if this seems like overkill, but I couldn't really find what I was looking for. Bear with me, I'm young.

After struggling with serious bunion pain, I went and got the surgery a few weeks ago. It seems I'm healing faster than expected, because they took those awful casts off today. ^__^ I don't want to overdo it, but I have been investigating gentle stretching, exercise etc. that I can do while I'm on belly dance hiatus (I signed up for a class in September, but I think it's too soon...sigh...). I've heard good things about Yoga Toes, but does anyone have any more suggestions? Specific yoga poses, painting self portraits with my feet, anything? I'd love to hear from those of you who've already had the surgery too, and what helped you along the rocky road to recovery - which I can now walk on without all the gasping and whining.

Thanks ladies. :)

posted in Bellydance Health, Fitness, and Anatomy - 0 replies

upper, inner knee problem

2008-08-19T12:24:53Z

I have a check up scheduled for Thursday, so I will discuss this with my doctor then and probably get a referral to an orthopedist.

But until then...I was running after a bunch of kids on Friday and discovered that, while I could run faster than them, I can't turn or stop. My right knee has a spot on the upper, inner (but still in front) quadrant that feels really weak, like it could give out. Sometimes it "pops" and it hurts.

Any thoughts? I have weak knees anyway, but the pain has usually been on the bottom half before.

Thanks!

posted in Bellydance Health, Fitness, and Anatomy - 5 replies

Shoulder blade Pain

2008-08-19T04:39:30Z

I have a new one that's never hurt before. Right under my right shoulder blade feels like someone is sticking a hot knife in it. My left arm is fine to move as long as I don't stretch my back. If I move my right arm though, it's extremely painful. I don't know if I just overused it yesterday or what. The first time it happened was two days ago. That day I didn't hardly use it all. I spent a quiet day just reading. I figured I had just sat in an awkward position for too long. Yesterday was quite the opposite. I work at a copy center and I spent the majority of the day pulling staples. Then an hour and a half practice.
I don't know...it just sucks. lol

Has anyone had this happen before?

posted in Bellydance Health, Fitness, and Anatomy - 1 reply

Standing back bends. Another one!

2008-08-14T00:58:28Z

This has been asked a million times and then a milliion times again, but I keep losing the links I've saved and I'm so confused. I've been strengthening calves, abs etcetera but I'm still not sure I'm doing it right. The logical thing would be to see a teacher, but I only knew one teacher in my area that did a back bend I liked, and she moved hundreds of miles away. Bummer. I'm getting close to asking if she's ever in my area and would be willing to do it privately.

I'm just not sure what I'm doing. Shira's tips are useful but she's referring to sitting backbends and I'm not sure how to relate it to a standing back bend because the knees and the thighs are in a different position. I don't like bent leg backbends with feet wide apart - sorry but it looks hideous! But I know a lot of people who do them, but no one who does one straight-legged.

My current way of attempting them is to stand with knees soft but legs straight, probably around hip width apart, and using my abs and upper back to lift up and back, stretching my spine as I go. In a sense my lower half stands still while my upper half lifts itself and tries to "lie" in/on this lower base. But the thing is, with this checklist it's hard to make it look smoother, and I can't get very far back but I'm guessing that's an issue of strength and flexibility more than anything? How curved or flat should a back be? Do you curve from the knee/upper thigh in a line to your head, or from your hips? How much should your thighs be doing? Upper abs? Lower abs? Which muscle groups are mostly engaged?

I'm just so paranoid about my back though. I should really start doing yoga as well, I know I know.... How much do you use your lower back? I have done the accidental crunch bend back so I know when I'm not doing it....but surely a little compression is inevitable? Also, sometimes my lower back hurts even when I'm not bending into it. Is it okay to use the lower back muscles and have them be a little achey? It usually disappears quickly.

Are there any videos that explain this?

posted in Bellydance Health, Fitness, and Anatomy - 15 replies

Ankle Issue

2008-08-13T18:10:05Z

I've been having an issue with my left ankle for a couple of months now. It seems like the issue is in the tendon that attaches either the Peronius Brevis, or Peronius Longus to the foot. I'm guessing the Brevis, but am not certain.... it's been more annoying than painful, and it was something I woke up with one morning, and it has not gone away since then. No injury that I'm aware of, my ankles feel quite stable, usually. The way it effects me is that I now have a hard time dancing on Demi Pointe, wearing heels and shifting gears with a clutch, not due so much to pain but the fact that my ankle wants to give way. Anyone else experienced this or have any ideas on how to go about correcting the problem?

posted in Bellydance Health, Fitness, and Anatomy - 7 replies

Heat Rash

2008-08-12T21:00:40Z

I know there probably is nothing I can do about this but I figure someone might have an idea...

When I dance in the summer I always end of with a blotchy heat rash on my neck and arm.

I wouldnt mind so much, but I tend to mingle after shows (not in costume obviously!) and its a little awkward talking to someone when I am itchy and red...

Any tips? Ideas? I have tried washing my skin after I dance but doesnt do much.

posted in Bellydance Health, Fitness, and Anatomy - 19 replies

A word from your sponsor

2008-08-11T17:09:13Z

Hey everyone,

I'm off to teach at Lark Camp in gorgeous Mendocino, which means I will be out of range from August 1-9th. Please, pretty pretty please, play nice and be supportive for each other, as well as stay on topic. I will deal with naughty children when I return. =P Have a wonderful extended week.

posted in Bellydance Health, Fitness, and Anatomy - 5 replies

pain where biceps attach to shoulder in front of arm

2008-08-09T14:42:03Z

I don't know how I strained it aside from probably inappropriately lifting something heavy, but it hurts like crazy if I practice arms in tribal style for very long. I know it is not rotator cuff... Does anyone have any recommendations for strengthening and stretching this area to prevent injuries like this?

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Cardio for the over booked?

2008-08-08T17:37:24Z

Hello ladies! I have a question, I am one of many overbooked type people, I do a few dance classes a week as well as pilates and rehersals, but I would like to up my cardio work, any ideas for some 20-30 min. (like lunch hour sized) routines? All thoughts welcome! Thank you!

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Lateral heel pain

2008-08-03T19:06:48Z

So yesterday throughout the day I had this pain that got progressively worse & is still there today. It's on the plantar surface of my heel but on the lateral side. It hurts to put any pressure on it, so I've been trying to stay off of it. Unfortunately one of my jobs involves standing for 8-10 hours a day so I can't stay off it for long.

It feels bruised, but I'm not sure what I could have done other than just standing for long periods of time, but I've been doing that for years. Anyone had such a thing before?

posted in Bellydance Health, Fitness, and Anatomy - 10 replies

chest lifts - lack of strength or lack of flexibility?

2008-08-01T08:16:18Z

During the course of my regular drills, I've noticed that my chest still doesn't lift very far up. Workshops that I've taken, usually warrant a comment to lift my chest, but all to often, my chest is already as lifted as it can be. Which is not that far, really. Is there a way I can tell if this is a lack of strength issue versus a lack of flexibility issue? If it is one or the other, what's the best way to tackle the problem? Simple chest lift drilling doesn't seem to be getting me anywhere.

Some notes that may or may not matter:
-I have mild scoliosis in my lower spine
-I also have a dropped lower arch, exacerbated by gymnastics as a kid
-I have flexible joints, when I was younger I used to be overflexible (we're talking contortion level here), and understrong - another byproduct of gymnastics
-I don't have a teacher (none around) or I'd just ask

Thanks in advance!
~Kaytee

posted in Bellydance Health, Fitness, and Anatomy - 19 replies

Bunions

2008-07-31T15:28:59Z

Before starting this thread, I found this http://tribes.tribe.net/healthybelly/thread/e4be6c54-be2c-436e-af85-c728f44b3212 on bunions. I didn't know whether to bump it or start a new one, but I decided to start a new one because it seems like most people on that thread have or had bunions that are caused by a misalignment of the toes over time due to maybe the shoes they were wearing and whatnot.

I've had bunions since I can remember. Until recently I actually didn't know you can "acquire" them later in life, I thought everyone who had them was born with them. My grandmother has them, my mother has them... so I got them. My big toes are misaligned, but that is not the only problem. I have that actual bone protruding next to them, like in this pic http://www.nhs.uk/Conditions/Bunion/PublishingImages/Bunion.jpg

Also ever since my feet have been as big as my mom's, my bunions have been bigger than hers. This always scares me because I was always told they get worse over time, and I'm only 21. I don't want to have surgery... if the time ever comes that I really need it, I suppose I will get it (and it was nice to read about your positive experiences with this surgery on that other thread), but right now even though my bunions look pretty bad, they don't cause me any pain or major discomfort, and I can not afford surgery.

I was wondering if I could get some input on bunions like mine. If I follow the tips I haven't been following on that other thread, is it possible that my bunions will become at least slightly better? Are there tips for bunions in the context of dancing?

The two main things I already do are: walk barefoot most of the time, and never wear heels. When dancing, I try not to go too much on the balls of my feet when I don't have to (that puts most of the weight on my bunion). I used to actually put my weight on my pinkies to avoid that, but my first belly dance teacher always corrected me and emphasized that the weight should be on my big toe. I guess she didn't realize for me that's impossible... at first it kind of hurt to do it that way, but now I'm glad she corrected me or I may have injured myself. I dance lightly on my feet and I got used to the correct technique, so it never bothers me... but now I'm afraid it could become a problem later on.

posted in Bellydance Health, Fitness, and Anatomy - 17 replies

sore hip joints

2008-07-31T03:16:55Z

so maybe I'm just getting old. But I'm worried I'm doing something wrong.
I've been dancing for about 6 years, and I'll be turning 31 in a few days. My hips are aching, happy freakin' birthday.

In the past year I've noticed that some days I can really feel the ball sockets of my hip joints and they feel sore. I notice it more when I first get up and move around, if I've been sitting a while. And sometimes I notice it after a vigorous workout or performance. Sometimes I notice it when I dance more than usual, and sometimes I notice it when I haven't been dancing at all.
They actually feel almost swollen or inflamed to me, if that makes sense.

All sorts of arthriitis run in my family, so that's possible. But I'm looking for some feedback here.......is it possible I'm doing something incorrectly, not stretching enough? Anyone else have this problem?

What types of stretches or warmups should I be doing more of? Would supplements help this?

posted in Bellydance Health, Fitness, and Anatomy - 33 replies

Chest DROPS, trouble breathing...????

2008-07-30T04:27:04Z

Okay, I've been doing the chest lift, chest drop techniques now, and I don't have a problem with the chest lifts, but the chest drops....when I do the drills, I start having problems breathing. I don't have an instructor, so can anyone tell me in writing......how are you supposed to breath with a chest drop drill? They don't mention that in the DVD I'm working with, which is "Tribal Fusion Belly Dance" Yoga, Isolations and Drills (Rachel Brice) I love the DVD, but this part is really hard for me. I have asthma, is there a chance that this move could be aggravating it???? I am not on medication, it is rare I have problems with it, but this move seems to be VERY hard for me to breath with.

Anyone? Have this problem ever? Know what I'm talking about???

Thanks Tribe, I have learned SO much from you already. I am so grateful you are here!!

posted in Bellydance Health, Fitness, and Anatomy - 3 replies

New tribe Dancer's Mind

2008-07-26T19:11:31Z

A while back, someone posted a thread relating to self-esteem. While that does affect our health, I felt we needed a tribe specifically geared towards that and other mentality issues, which aren't necessarily related to our overall health and fitness. So I created Dancer's Mind as a tribe for that purpose.

http://tribes.tribe.net/mentaldance?_click_path=Application%5Btribe%5D.Tribe%5B168da55b-96a7-402d-8cfc-2d1498354d2a%5D

Please come and check it out.

posted in Bellydance Health, Fitness, and Anatomy - 0 replies

homemade "gatorade"

2008-07-25T14:36:33Z

Mod, please feel free to delete if you like, but I think this might be useful.

I have this thing where I forget to eat when I am workshopping, and often find myself relying on gatorade to keep from passing out. Ick. So, I've found a recipe for homemade gatorade, so I don't have to turn my insides electric colors everytime I dance.

Recipe for 16 oz. Bottle
(I think though, in theory, I would double the recipe for a 16 oz bottle, wouldn't' you???)
1/2 c. juice
1/2 c. unchlorinated water
1 pinch of celtic salt or sea salt
1/4 - 1 tsp molasses

mix

posted in Bellydance Health, Fitness, and Anatomy - 22 replies

Getting back after abdominal surgery...

2008-07-25T03:06:50Z

Hi all. I just underwent my second c-section on June 28 to give birth to my daughter. I had one 3 years ago birthing my son. I only started dancing seriously about 2 months after my son was born, so I've been dancing seriously for the past 3 years.

Any tips/tricks/ideas on how to make the most of my practice in order to get myself back in shape as quickly as possible? (Disclaimer: no, I will not start dancing until given the "all clear" by my midwife! I just want ideas ready to go for that time.)

posted in Bellydance Health, Fitness, and Anatomy - 12 replies

advice for the extra bendy?

2008-07-24T22:27:31Z

Any tips for safe dancing for the "overflexible and understrong", as Kaytee put it?
I've always been a rather bendy person -- just a hereditary trait; nothing to do with any training -- and sometimes my teacher has pointed out that I execute some moves a little differently as a result of this (doing deep level changes flat footed, for example). How do you ensure that you're not inviting injury if your body doesn't give the same feeling of resistance to warn you?

posted in Bellydance Health, Fitness, and Anatomy - 4 replies

Posture issue re: swayback, and tribal vs. cabaret

2008-07-24T17:04:00Z

I study both ATS and Egyptian Cabaret; started with the cabaret but am performing in an ATS troupe these days. So my detault posture tends to be more tribal (tucked/neutral pelvis, lifted chest, shoulders back). I used to have terrible posture so I try to be conscious of keeping my spine as straight and long as possible, although I still have a tendency to lift/hunch my shoulders. I also have a short torso, mild scoliosis, and fairly pronounced curve in my lower back.

Anyways, I thought I was doing a good job at maintaining my posture while dancing, but in cabaret class the other day my teacher (well-known and respected) corrected me, saying that my posture was all wrong. Mind you, at the time I wasn't doing the ultra-high chest common in tribal, just a neutral chest, engaged abs and (so I thought) straight spine.

The way she adjusted me, my pelvis was tucked WAY under, and my upper torso was leaning forward such that I felt really unbalanced, almost like I was bending at the waist and about to pitch forward. She was saying that my ribcage should be in front of my pelvis, and that the spine should be completely straight down the back. The way she had me standing feels REALLY off-balance, weird, and uncomfortable. I don't see how I can dance leaning way forward like that, especially not if I'm to somehow keep my errant shoulders back at the same time.

I understand that the spine should be as straight as possible, but it seems to me that in order to achieve that straightness on my spine, it requires me standing in a way that feels really wrong. So I'm wondering if it's just something I need to force myself to get used to (like keeping my shoulders back), or if the idiosyncrasies of my spine make it such that keeping that particular posture is unrealistic/unhealthy? I'm really confused here. Especially since I've seen tons of Egyptian dancers leaning back while they dance!

posted in Bellydance Health, Fitness, and Anatomy - 31 replies

Weird "shocking" Feeling

2008-07-24T16:42:31Z

Hey everyone! I'm Kerstin =)
I was just reading a topic/question in "bellydance movements"... I hope miss Mayra doesn't mind me taking her topic and cross posting it here. She just summed it up quite well and I have the same problem, hopefully someone knows what this is.

She wrote:
"Sometimes when I do the maya, I feel like something grips my left side. It's sharp almost like a hand actually grabs me and sends a jolt of electricity through my side]. I'm in good shape and warm up before dancing. It seems to happen more often when I'm bending my knees, which looks graceful. I can catch myself so no one else notices but it's kind of spooky. Has anyone experienced this kind of pain before?"
(source: http://tribes.tribe.net/bellydancemovements/thread/1cac6734-8c9b-45ec-9efb-594d26ed8a2a )

It happens to me often and I have no idea what it is =\. Although with me it doesn't seem to matter if my knees are bent and it happens with fast shimmies as well. It kind of sucks because it interrupts me. No one seems to know it happens when it does, the only clue they might get is the dumb face I make right after, haha, or that sometimes I reach for my side (I pretend it was part of the dance though =P).
Does anyone know what it can be, or has this ever happen to others... are Mayra and I just specially electric? =d

greetings,
Kerstin.

posted in Bellydance Health, Fitness, and Anatomy - 1 reply

flat feet - low arches

2008-07-24T16:35:10Z

I have a student who has been dancing for several months now.
She just came to me and asked about what she can do for her feet.
She has very low arches and is in a lot of pain. She wears special shoes, but hates to dance with shoes on. Her doctor recommended these neoprene arch support "socks" that she always wears.

Does anyone have experience with this? Any idea what else may help her? She's an older woman and blames it on her age, but she is determined to belly dance and she's really very good! I would hate if she had to stop dancing because of her achy feet.

posted in Bellydance Health, Fitness, and Anatomy - 1 reply

help regarding hip drop muscles

2008-07-24T15:16:40Z

Can any of the anatomy goddesses here please tell me what muscles are responsible for a hip drop. I'm not talking about the one where you lift your hip and then drop it. Instead, I'm curious about the hip drop that happens when you just drop your hip. When the right hip drops the right knee bends a bit more. It's like the right obliques are pushing down, but I know that's not what is happening. Muscles only contract and relax, right?
So, what muscles are being used to move the hip down?

Many thanks!!

posted in Bellydance Health, Fitness, and Anatomy - 7 replies

Way post-pregnancy help

2008-07-24T00:28:37Z

Okay new to the group and I really need some advise.

My son is almost 4 years old. I have not been able to get the baby weight off. I am short wasted to start with and now (since being pregnant) have this giant baloon that starts below my breasts and attaches above my groin and I cannot hardly bend over, let alone stretch. So, even thought I am a 44 DD, my abdomen is larger than my breasts!!! Are there any exercises or DVDs out there that will really help to get my abdomen back down. I was never thin to start with, but I was not prepared for what happened to my body after having my son. Any suggestion will be appreciated.

Thanks,

Hesperis

posted in Bellydance Health, Fitness, and Anatomy - 10 replies

hip popping with bicycle crunches?

2008-07-20T04:59:09Z

Hey ladies!

I have a student who is preparing for her first Suhaila level 1 workshop (and test). She's been working on trying to incorporate the warm up into her every day workout to prepare. She recently told me that when she does the bicycle style crunches she gets a painful pop deep in her hip (more on the side?) when she extends her leg. I remember feeling it intensely in my hip flexor and the occasional pop feeling in that area but it seemed closer to the surface, it was not painful and went away as I got stronger... I watched her do it and she was extending straight out and the movement looked correct. Anyone know what this is or have ideas to help her?

posted in Bellydance Health, Fitness, and Anatomy - 1 reply

Throwing one's back out

2008-07-19T04:17:45Z

So a little over a week ago, after a lovely 2 1/2 hours of dance class, I threw my back out. I've never done this before, never knew what it meant--but the moment it happened I knew I'd done it. I'm 26, I've been dancing for 9 years and, although I've banged my knees and worn out my quads, I haven't had any injuries like this.

The class was great. I had no pain, discomfort or fatigue. I was having fun and I felt like I was keeping decent posture.
Came home. Sat down a minute. Stood up quickly--and the muscles at the base of my spine cried out in a chilly pain and then ceased to function. The result was constant lower back pain and a stooped and shuffling walk for several days. It took a week for the pain to leave and a couple days after that for the stiffness to go away.

I *think* that there is no specific medical condition associated with "I threw my back out"-that's a catchall phrase for back injuries. I think what happened to me was that I pinched a nerve and the muscles around my spine locked up in response to it.

So now that I'm ok, I'd like to know of anyone else has experienced this and what you think I might have done wrong to cause it. Suppose this can happen as a result of fatiguing a part of the body, or is it always due to incorrect form? Is pinching a nerve a fluke incident like catching a cold, or does it mean I need to look at my technique?

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

pain in outer, lower legs

2008-07-19T02:44:23Z

I have just developed a shin-split type pain over both ankle bones. I've been on my feet all week at a day camp, plus dancing some.
This pain in this location is new to me. Any thoughts on the cause and the cure?
Thanks!

posted in Bellydance Health, Fitness, and Anatomy - 3 replies

rest period after wisdom tooth extraction?

2008-07-08T16:58:37Z

Last Friday I had an impacted wisdom tooth extracted from my upper jaw. After a root canal treatment in March/April, bronchitis in May/June I feel like, this has been one hell of a spring/early summer and hope this extraction will be the end of this long drawn out ordeal. (I have kept up dancing the whole time, hardly missed any lessons, not even performances.) Now the dentist at the university told me, exercise is forbidden, at least while the bleeding continues. I was not really a good girl,as I had to go to work afterwards and then my friend's first ever performance was on the same night of the extraction, but I only gently joined in the dancing at the end. And no alcohol! A cigarette almost knocked me off my feet, I had to lie down for a while. Saturday I had off and in the evening I went to bellydance and we were doing shimmies, of all things! When I got dizzy in the middle of it, even though I did them on a very small scale, I told my teacher what was wrong and she made me sit down for most of the lesson and just watch. Today, Sunday, I am feeling really groggy, and times, dizzy, I still get these foggy feelings in my head. Yesterday I signed up for my usual 3 classes per week in July again, should I try to cancel one of these? My friend just told me on the phone that she felt out of sorts for 3 weeks after she had her wisdom tooth removed, another colleague said, he was in pain for two weeks after. I am taking ibuprophen and penicillin for now.
So my question: what did you guys do when you had yours removed? For how long did you rest, how often and how did you dance in the month after the operation? How careful do I have to be to not interfere with the healing process and to not overdo it as soon as I feel some energy?

posted in Bellydance Health, Fitness, and Anatomy - 18 replies

Pain in balls of feet?!?!?

2008-07-08T06:49:27Z

I apologize if this has already been discussed, but I can't seem to find a thread on it (and I looked back several pages worth of threads!).

Not sure why, other than maybe I'm just working out more, but the balls of my feet, especially my right foot, are hurting! I'm not wearing new or different shoes. I am working out more... gym workouts (not necessarily dancing) and doing some extra walking. But this is just weird. Does anyone have any suggestions for dealing with this? I don't even want to walk around in my usual bare feet... I want cushy SLIPPERS on!

Any suggestions? Ideas? All will be greatly appreciated!

posted in Bellydance Health, Fitness, and Anatomy - 38 replies

what is an omi, anyway??

2008-07-07T23:17:56Z

I'm trying to perfect my omi (A.K.A interior hip circles). I've just heard a couple of different descriptions. One teacher told me it's just a tiny hip circle, but I'm thinking it's actually an upward movement of one hip, then the lower abs are tucked, then the other hip comes up. Is this right?

Should I be using my obliques to pull my hip up or, as another teacher suggested, my glutes? And if using the glutes is the correct way to do this move could someone explain exactly how my glutes (butt muscles, right?) pull my hip up? Or maybe they push the hip up.

I'm just feeling very confused about this particular movement.

Many thanks!

posted in Bellydance Health, Fitness, and Anatomy - 9 replies

Maybe my pelvis wasn't designed for this!

2008-07-06T06:38:14Z

So it's been determined that I have impossibly tight hip flexors. I have been getting myself into a modified frog pose (Suhaila's suggestion) --I stack pillows under my feet-- since I can't open up enough to really get into frog. The pain I feel in this position is odd & makes me wonder if it could be possible my pelvis is just not made for such a position. I dunno, I don't feel a stretching muscle pain, it's this deep ache in my hips & all around my pelvis, even in the back.

A few months ago Bo posted something about tight hips & someone suggested doing a straddle against the wall & I get the same deep aching in the hips when I do this, though not the back-of-the-pelvis pain. Is it supposed to feel like this when you're stretching hip flexors out? Usually a stretching muscle is a good feeling.

posted in Bellydance Health, Fitness, and Anatomy - 12 replies

MS Question Cross-Post from Dancers with Disabilities

2008-07-03T15:14:04Z

Hello you beautiful dancers. I feel relatively certain this has been a topic previously..somewhere..I just can't seem to find it, but if someone does know where the full thread on MS lives, I would greatly appreciate a link.

In the last year I've had two friends diagnosed with MS, had one student at my studio who has and is being treated with massive doses of pain-killers for MS and my Mother just emailed me to ask if I would have a problem having a girl with MS in my Dancemeditation class. I have -zero- problem with this, but after my last experience with the "pain-killer" student (whom I really did believe could have been helped without being doped up all the time) I just want as many facts and as much information as I can going into this situation.

I don't know how to make these questions short...so here they are:
- I've heard people with MS say "there are good days and there are bad days". On the bad days, is focus or concentration even an option?
- Does meditation (any form) help? Are there any articles, papers or people out there with experience in this area?
- I work with a lot of the ideas from the "Body Mind Centering" work of Bonnie Bainbridge Cohen. Is there anyone out there familliar with her techniques enough to tell me if they think these techniques would be appropriate and beneficial to those with MS .
- Along the same lines, does anyone know if there are any MS studies using Feldenkrais or Alexander Technique?
- I feel silly asking this one...but...how much effect if any does an individual's personality have on their level of tolerance; or does that question just go back to 'everyone experiences things differently'?

Again, I feel certain another teacher has asked about the effects of and the experiences of MS..but I can't find that thread on a general search, if anyone knows where it lives, I really do need to get back and read that more thoroughly.

Thanks for reading and any information would be wonderful.
~S

posted in Bellydance Health, Fitness, and Anatomy - 2 replies

Tips on dealing with life on the "injured" list...

2008-07-03T06:20:32Z

Dancers,

I'd like to hear from any performers out there who have had been sidelined for an injury and couldn't dance for a period of at least several months.

I need to have surgery on my right foot. I haven't been able to dance without pain for several months and it's difficult to walk too. I've taken myself out of the loop and haven't been booking myself since around May or so. I have foot surgery scheduled for the end of July, so it's been a while since I've done ANY dancing and it will be a while to come before I'll be able to get out there again.

I'm finding it incredibly difficult to handle NOT being able to dance. I find it difficult to even watch videos of dancers. I guess I associate myself so much with the art that if I can't do it, I don't want to see it. I'm trying hard to stay positive. I know that it will take time, but I will dance again. But then there's always that little chance that something will go horribly wrong, I'll heal badly, yada, yada, yada... you can see where this is going and how my own mind is screwing with me.

I was wondering how other dancers have handled their injured psyches while their injured bodies had to be treated, operated on, and healed. Have you been there? If so, I'd love to hear your story.

~S~

posted in Bellydance Health, Fitness, and Anatomy - 16 replies

"Tuck your pelvis, tuck your pelvis, tuck your pelvis"

2008-06-29T22:25:39Z

This seems to be the place for over-analytical questions:

So, after a few a few years of hearing "tuck your pelvis, tuck your pelvis, tuck your pelvis," over and over again, it has me thinking. Is the importance more in the *actual position* of the pelvis as "tucked", or straight, or is it more in the engaging of the core muscles as a protective support (as in straightening your spine to the floor in pilates). Should you be contracting your gluts? Is it all of the above maybe?

The reason I ask is because I've been considering that different people have different interpretations of what muscles to engage when told to perform an action. For example, if you tell a group of people to do a hip lift and demonstrate it visually to them, they may all do it differently. One might use their knees, one might use their gluts, another might use their obliques, and the rest may use a varying combination of all three. If you feel that only using their gluts is the best method at that moment, you will probably have to explain it to them.

So.. if you tell me to "tuck my pelvis", depending on my instincts, I might use my lower abdominals, my gluts, or both. Something tells me contracting both is not the best method. How do you perform glut squeezes with already contracted gluts? Or are you supposed to somehow relax into good posture by bending your knees more and lifting your chest?

I'm all about safe and healthy practice, but I'm questioning my own foundations at the moment.

posted in Bellydance Health, Fitness, and Anatomy - 20 replies

sore feet, knees, hipi flexors...

2008-06-28T12:31:14Z

No, I'm not that bad a belly dancer ;) I work for a casino/hotel and for reasons beyond our control we had no power today. So I spent the first 6 hours of my shift carrying cases of water around and distributing them to disgruntled guests. Then I had to climb 16 flights of stairs and repeat the water distribution for our hotel guests. I did all of this wearing sandals, because, well, no one told me I would need sneakers today when I got out of bed. My feet have never hurt so bad and I can feel the misalignment in my hips and knees as a result of cardio activity in bad footwear.

What are everyone's recommendations to treat my battered body? TGIF, right?

posted in Bellydance Health, Fitness, and Anatomy - 2 replies

Dangerous or hated "warmups"?

2008-06-27T20:37:25Z

Thought I'd throw this out there as a topic rather than hijacking the wrist thread. An unfortunate reality, I think, is that many teachers (including those doing workshops and videos) do not know how to do a proper warm-up. The problem I see most frequently is stretching as a "warm-up" or stretching too early into the warm-up, before everyone's had a chance to loosen up a bit. This can lead to some very sore or even injured students. I suppose there may also be people who are doing outdated warm-ups with perhaps stretches or movements that are no longer considered safe (though I don't see that as much).

Now, I know well enough what my body is capable of, and I know how to modify my warm-up to me and my body's needs and capabilities, including arriving early to workshops and starting to warm up on my own. However, I prefer not to have to do that, and there are some things I detest seeing in a "warm-up".

One of those things is yoga. I know lots of people LOOOOOVE yoga. They seem to live it, breathe it, swear by it. I don't, and I can't stand it when a workshop instructor uses yoga in place of a regular warm-up. I'm not experienced in it, so don't know what the heck they're doing to start with. Aside from that, there's only been ONE who ever offered modifications during their warm-up ("If you can't do this, change it to this."). The result is that the first few times I got led through a yoga warm-up, I injured myself trying to do some of the poses because I didn't know how to do them properly and didn't know how to modify for my body and its quirks (like my bum wrist). The end effect is that not only was it a bad experience as part of the workshop, but it also turned me off of yoga altogether. I'm glad they like it and that it works for them, but I don't do it on my own time, so why would I want to do it in a bellydance workshop? I'm there to bellydance, so I want either a standard (and safe) warm-up or a modification thereof using bellydance moves. My suggestion: leave the yoga out.

Any other warmup pet peeves?

posted in Bellydance Health, Fitness, and Anatomy - 56 replies

getting ready for sword dance

2008-06-25T18:59:35Z

Last night we did balancing exercises in class, putting objects on our heads and doing floorwork while balancing them. Later our teacher asked if we felt sore in the neck and shoulders. I didn't but about 7 hours later, after sitting at the computer for a while, I was in for a surprise. Ever since the vertebrae between the area above my shoulder blades up to the low end of my neck feel like they are all jammed into each other and boy, I have not hurt like this since I started learning flamenco . Any advice what to do for loosening up, or other preparatory exercises for easiing my body into sword dance/tea tray etc. moves?

posted in Bellydance Health, Fitness, and Anatomy - 13 replies

pain at the knees

2008-06-22T23:53:53Z

Sorry if this has been covered before but I have recently starting having knee pain when I dance for too long. I have had people check and my posture is fine. The muscles right around the knee cap end up hurting, sometimes to the point where they are still sore the next day. My left knee also grinds (not pops) when I bend it now. It is actually loud enough that other people can hear it when I go down stairs. Now I am not a thin dancer but I have recently lost 15 lbs so I don't see why it would be hurting me more. I didn't have any problems at all before I had baby #2 last summer.

Any suggestions?

posted in Bellydance Health, Fitness, and Anatomy - 15 replies

My arm pain

2008-06-22T21:50:59Z

I finally went to the doctor about my arm pain that I've had for several months. He diagnosed me with adhesive capsulitis, which is basically
"frozen shoulder". My arm pain is from the strain of it being "frozen" (basically I babied it in spite of using my shoulders in the dance). So I have some pain meds and I start physical therapy for a month to see if that eases the pain and helps me regain my range of motion. If not, then more tests and all that good stuff. I have to wear a sling for hours a day as well. At least I know what's going on.

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Hamstring Strengthening?

2008-06-22T00:20:13Z

In the Thigh Strengthening thread there was lots of mention about balancing all the toning for the thighs with hamstring exercises...

Well, what are some? I know the leg curl machine at the gym will do it, but I don't fit properly on the one at my gym and it hurts my knees because it won't adjust to someone so short.

I'm noticing some annoying knee pain *sometimes* when I'm doing floorwork and laybacks (the next day too sometimes) and I don't want this to become a serious problem. My dance teacher always says, "I want us to be dancing in 30 years!" and warns us about injury.

How do I build my hamstrings? I want to be dancing in 30 years!

posted in Bellydance Health, Fitness, and Anatomy - 16 replies

Not spondylolithysis, it's facet joint syndrome

2008-06-21T03:02:45Z

I posted a while back about dealing with spondy, but after more tests and drs, the decision is that I have facet joint syndrome. I thought I'd let you all know what was up in case any of you had a similar issue. So, my lower back hurt and there was a pain/numbness that radiated through my thigh. I finally got an appointment with the head of rehabilitation medicine at a local university hospital, and after a two hour physical exam and some other tests, he diagnoses me with not spondy, but facet joint syndrome. I just had some shots to numb the joint, which is supposed to help, but I'm still scared. Has anyone else ever dealt with this?

posted in Bellydance Health, Fitness, and Anatomy - 2 replies

oblique training please

2008-06-20T19:34:10Z

I need some tips to train my obliques.please !! Also ..wahts is the importance of the obliques in Bellydancing....?
Can anybody share some?
Thanks

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Where has the motivation gone?

2008-06-20T15:58:10Z

Finally things in life have been winding down a bit so I really want to practice drills more often and start weight training again. However, my motivation is the worst its ever been. I don't have a friend who lives close enough to go to the gym with me. I have so many great videos to watch & practice with at home...but I can't get through 20 minutes of them...I feel so lazy! Any tips to get my motivation back?

posted in Bellydance Health, Fitness, and Anatomy - 9 replies

breaking bad habits

2008-06-17T03:42:37Z

I'm newish to this tribe so I apoligize if this topic is played, but just had a new teacher of mine (who is a Rolfer) inform me that the way I do undulations-with my belly fully pushed out at the peak of my bellyroll-was grinding my lower back vertibre together (I dont know enough anatomy to know which #s they are). It makes sense because I tend to always have some low back discomfort, especially after performances and no matter what amount of stretching. My problem is that Ive been dancing like this for three years and I'm not sure how to go about changing the way I do undulations which come naturally to me in performance. Even if I think "huh, there is that thing I do that hurts my back" while performing I cant seem to get away from it. Any suggestions on a practice regime to re-train my body to dance more safely? xoxoK

posted in Bellydance Health, Fitness, and Anatomy - 11 replies

Support for back?

2008-06-15T22:40:40Z

So this is the things...we all know you need your abs to have good support of your back. So in your opinion what is the best abs workout or maybe a drill? Your opinion. Lemme know :).

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

bronchitis

2008-06-11T07:41:46Z

Does anyone have experience with bronchitis?I have been battling with this for a whole months now, have even managed to do one (slow and gentle) performance in the middle of it, and tomorrow I have another show and fin, my energy is still impaired by this illness. Every time I try to rehearse today, I have to stop in the middle... The other day, to my horror, two different friends told me, they both needed half a year to recover from something like this. How long does this usually take? I spent 7-10 days mostly at home in the beginning,and i am getting really fed up with having relapses...Bellydance sometimes makes me feel better and sometimes it doesn't, I have become really sensitive to the vibes and the environment. Any advice appreciated. I had a detox treamtment at the Aveda spa today, so that may be one thing that may be making feel a little strange, hopefully I am not just being optimistic here...

posted in Bellydance Health, Fitness, and Anatomy - 13 replies

Pain in the hip adductors?

2008-06-11T07:15:26Z

Lately I've noticed that wen I sit in the straddle, while doing my gluteus squeezes, or if I stretch in the warrior pose, while one foot is turned out, I feel really sever pain in my hip adductors...or perhaps it's the hip rotators? Or even hip flexors :-/ I'm not sure, but some muscles where pelvic bone and femur meet. Especially wen I'm in the straddle sit and rotate my pelvis back and front or if I rotate the leg out, the left side hurts really hard.
Is it just because these muscles are simply short, not stretched enough or where does the pain come from?? Cause i think I didn't feel the pain that much before....perhaps I just didn't pay attention to it.

posted in Bellydance Health, Fitness, and Anatomy - 2 replies

Put down the chips, step back and look at a few basic fitness ideas

2008-06-10T15:53:56Z

I came across this article during my weekly brunch-time Sunday paper browsing. I would love to hear your thoughts it.

MEASURE UP
Put down the chips, step back and look at a few basic fitness ideas
San Francisco Chronicle
Kelly Mills, Special to the Chronicle
www.sfgate.com/cgi-bin/article.cgi

T

posted in Bellydance Health, Fitness, and Anatomy - 7 replies

Have a wonderful weekend & play nice

2008-06-10T00:03:15Z

Hey everyone,

I'm off to Kosmos camp this weekend and will not be able to check in until Monday. Have a wonderful weekend and please play nice with each other and stay to topic. xoxo

posted in Bellydance Health, Fitness, and Anatomy - 4 replies

Wrist Strong

2008-06-09T23:56:44Z

Carpal tunnel syndrome, or other repetitive stress disorders in the wrist/hand/arm area.

I've been in Chiropractic treatment regularly for about 3 years. (saved me from surgery) But I'm noticing that my grip is horribly sad. It's not even half what it used to be; it's not even half of the grip I have in my left hand/arm/wrist.

Does anybody know any good exercises that can help me build my grip back? I'm interested in any bellydance hand/arm movements that can help, as well as others.

On top of just having better grip, I imagine exercises that target grip and hand/arm/wrist area will help me in my dancing. Now there are some arm movements (mostly the muscle pops) that I really can't do because of the repetitive stress. I'd like to get past that as well.

Thanks, everybody!

posted in Bellydance Health, Fitness, and Anatomy - 7 replies

Learning Drills vs. Maintenance

2008-06-07T15:34:55Z

So One of the things I never seemed to figure out for myself is, once you spend a whole bunch of time drilling and learning a move, you feel pretty good about it, and you're ready to move on, how often do you do maintenance drilling of that move? I mean, the bellydance repertoire is so huge that is can be pretty overwhelming (especially when you get moves from other styles).

I know there aren't any rules and it really depends on the individual. I'm just wondering if anyone has any advice, systems or special tricks :) they like to use to figure it out. I think I have fears of spending hours drilling a move and then having it fade out because I wanted to spend time on something else-- Or spending hours drilling a move and end up defaulting to it because it is safe, but that's another issue.

posted in Bellydance Health, Fitness, and Anatomy - 5 replies

Has anyone had foot surgery?

2008-06-05T19:04:09Z

I was just wondering if anyone out there might have had foot surgery. Specifically, bunion correction surgery (you know... cut the metatarsal bone, shift it into place, wait for it to heal, etc.). I was just wondering how long it actually took you to heal to several milestone moments:

* to drive
* to walk w/o crutches
* to do anything active (i.e. dance)

When did you feel like you were "back to normal"? And how did your foot feel after all healing was done?

posted in Bellydance Health, Fitness, and Anatomy - 11 replies

Harcore Belly Dance

2008-06-04T20:12:16Z

Hey girls! I was wondering if you knew any way or ideas of hard core belly dance drills to lose a bit of fat (not too much i need some to jiggle haha) and be in a healthy weight? I do also have a gym around my apartment complex but i would love it if there were any drill ideas to help out and work it! Thanks!!!

posted in Bellydance Health, Fitness, and Anatomy - 28 replies

Cane-spinning and RSI

2008-06-03T22:58:52Z

So a class I'm in is working on a cane choreo. Today after class I started feeling a familiar ache... the tendonitis (possible tenosynovitis) in my right forearm/wrist I suffered from in college has returned with a vengeance. :(

Now, I know what muscles are affected -- it's the medial epicondyle, which tells me it's the wrist flexors. And I'm RICE-ing like crazy. My question is this: how do I prevent this in the future? Is there some cane-spinning trick I'm not aware of that will help?

posted in Bellydance Health, Fitness, and Anatomy - 1 reply

Another foot ailment-plantar fasciitis

2008-06-03T22:07:48Z

I've had trouble off and on...mostly on with this for the past two years.
I'm now wearing a splint to bed to stretch out the tendon, but is it ever an uncomfortable pain to sleep with.
I flex as often as I think about it and that helps little. I'm overweight and one thing holding me back is the foot pain is excruciating. I would love to start with walking, but how when it hurts so bad? The doc also told me about shoe inserts, they're 3/4 ones and they carry them at the sports store here in town. Anybody use them before? Anybody have plantar fasciitis and what do you do for it? Thanks!

posted in Bellydance Health, Fitness, and Anatomy - 19 replies

Nervous Bowels

2008-06-03T18:07:18Z

Ugh... this one's embarassing even to ask about!

Everytime I get really excited and/or nervous my bowels tend to act up in the worst kind of way. I haven't performed bellydance yet, but before my burlesque performances this is really really annoying and embarassing, especially when sharing a bathroom with other performers! I have a feeling that performing bellydance won't be any different, as I'lls till be excited and nervous!

I'm travelling in 2 days, and my bowels have already started acting up because I'm nervous and very excited about the trip! I'd rather not take Immodium, as that leaves me bloated and constipated for days afterwards. Does anyone know of any gentler ways to help combat this problem?

Thanks!

posted in Bellydance Health, Fitness, and Anatomy - 23 replies

Leg muscles and spins

2008-06-03T00:21:01Z

I seem to use this Tribe a lot for "hey, I wonder..." questions. So here's another one - specifically bellydance/anatomy related.

We do a lot of spinning, as dancers. Because my current classes all involve moves with spins (in choreo and in ITS), I'm really noticing my leg muscles and how they react to spinning. When doing a push spin (where one foot is planted the other pushes you around), my "stable" leg gets very tired. It doesn't hurt or cramp up, it just feels fatigued, probably from bearing all the weight while at the same time putting up with stress from rotating. Is there anything I can do to build up "spin strength" (other than tons of spinning, obviously)?

Also, I'm sure this has been discussed before, but how can we dancers protect our legs from all the torque that happens during a spin? I try to wear dance shoes (I have leather Bloch half soles), but floors vary from dance space to dance space, and performance venues often have less than ideal dance surfaces. At class, we on carpets put over a cement floor, with electrical tape... boy, do I try to avoid those spots when spinning! I am barefoot in class right now, but I keep winding up on taped areas so I'm considering just going in shoes from now on.

Thoughts? Interesting trivia about leg muscles and spinning?

posted in Bellydance Health, Fitness, and Anatomy - 7 replies

rectus ab. question for a friend

2008-06-02T00:23:35Z

my friend is a diver, and has a very strong rectus and does tucks like she was a book being closed. my question is would her learning to use her abs to belly dance effect her ability to dive so well? she's interested, but diving is her 1st love.
thanks

posted in Bellydance Health, Fitness, and Anatomy - 2 replies

Hip flexors/psoas

2008-05-29T02:31:33Z

I have a student who, after 18 months or so of belly dance, has only recently begun to experience stiffness in her hip flexors and psoas muscles. I read a previous thread with some excellent suggestions for stretches and yoga poses that I will pass along to her. But she said something I thought might be worth getting opinions on. She noticed the tightness starting around the time she started taking ballroom dance a few months ago. I took ballroom classes for a long time, the posture is very different, and after a long class or a night out dancing, I always felt it in my hips and thighs. Do you think her problem might just be the ballroom posture?

posted in Bellydance Health, Fitness, and Anatomy - 8 replies

Floor work and calf cramps/knots/mysterious not-goodness?

2008-05-25T17:27:17Z

Hi

A week ago in tribal fusion class, we were doing some choreography that required us to sit (kneel?) with our calves and feet underneath us. (Like a geisha during a Japanese tea ceremony, I guess?)

We were learning and practicing arm work, so we were sitting like that for a while. After a few minutes, I started to lose circulation to my right calf. Then we shifted our weight and sat on the floor with our feet slightly to the side. Then we stood up, and I felt a shooting pain in my right calf and it felt like it was cramped. I rubbed it and stretched and it felt a little better, but still not right.

It's a week later and I still feel like I have a knot in my calf. Any idea what I did, how to fix it, and how to avoid doing this in the future? I've stretched, I've massaged it with arnica gel, and it still feels knotted. Also, I'm trying to take it easy because the more I walk/dance, the more it cramps up.

Thanks!

posted in Bellydance Health, Fitness, and Anatomy - 7 replies

Question about Muscle Development and limitations

2008-05-21T21:52:32Z

A reoccuring injury...as well as a new student in class has brought up some interesting new questions for me that I am hoping someone can help me with.

I have personally noticed since starting Belly Dance and developing the proper muscles to do certain movements, I now have limitations in my shoulder and back muscles. Way back in the stone age, I was a softball catcher for several years and was able to throw a ball quite far overhand. My son is a baseball player and always wants me to play catch with him. If I even attempt it now, I throw my shoulder out. Just the motion is awkward and I no longer have the range I once had. I don't believe it is from lack of use but more likely 6 years of Tribal arms. LOL

Recently a new student started to come to class and she is a professional body builder. She seems to be picking things up well but I can't help but wonder if she will have certain limitations due to her highly (and speciifically) developed physique. It's hard to tell at this point because she is so new.

I confess to knowing practically nothing about muscle development so I am curious if others have experienced such limitations and if anyone has ever worked with a body builder or is one and could enlighten me.

posted in Bellydance Health, Fitness, and Anatomy - 14 replies

Omni Massage Roller

2008-05-18T20:19:08Z

Does anyone else have one of these?

Mine arrived this morning and I love it already.

I get very tense and badly knotted from under the base of my skull, down my neck and across my shoulders and its already given me a bit of relief.

I now just have to figure out exactly what proper treatment will sort it. Anyone who gives me a massage tells me my neck is like concrete!

I love my Omni!

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Sudden headaches

2008-05-16T15:24:56Z

This may be a little OT: has anyone every had this experience?

I had 2 sudden headaches today, both on the top right side of my head, almost like a lightening bolt in my brain. I had one last night and a couple of days ago as well. I'm wondering what they mean.

To note, I have had aome tension in my right shoulder and have found myself clenching my teeth on the right side quite a bit these past few weeks. I also haven't been sleeping or eating particularly well, so I'm wondering if they're stress-related.

posted in Bellydance Health, Fitness, and Anatomy - 15 replies

Dancing with an inguinal hernia

2008-05-16T06:16:53Z

Hi my name his Katrien.
I'm new on this tribe.
I'd like to ask if someone here has ever suffer from an inguinal hernia?
Two weeks ago doctors discovered I have an this kind of hernia and advice me to have a surgery to get rid of this. I have an appointment in two weeks with the surgeon. And after I'd like to wait 3 more weeks before the surgery.
Of course I asked if I can still dance... I'm a teacher and I have a lot lot of workshops in the coming weeks. The doctors said I can dance "if it makes me feel happy"... Of course this is what I wanted to ear but I thing this answer is short... I'm not sure he realizes what is belly dancing... It's not very glamorous but our bowels are involved in a certain way.
So I'm looking for some knowledge, some advice, some testimony about dancing with an inguinal hernia... and the "after" surgery...
Don't worry to frighten me, I'm already scared to death... It can't be worth...
Thank in advance.
Katrien

posted in Bellydance Health, Fitness, and Anatomy - 2 replies

Anatomy curiosity - hips

2008-05-16T04:12:55Z

I've been dancing for about three years, and doing yoga very seriously for about a year now. I think I've noticed a difference in the way I walk. I can't pinpoint when it changed, but I was hiking about a month ago and I noticed that I felt a definite sense of up and over rotation in my hips, instead of the girly side-to-side sway. It isn't uncomfortable in the least, in fact it feels pretty neat and normal. Has anyone else experienced this? I'm chalking it up to all the hip-opening work and taxeems/mayas I've been doing, but I'd love to know more details about what may have changed in my muscles!

posted in Bellydance Health, Fitness, and Anatomy - 8 replies

Coat closet warm-ups...

2008-05-15T18:19:06Z

I'm sure you all have had very... interesting... places to warm up in before performances. (For me, the one that takes the cake was a messy & tight supply closet stuffed with 2 giant BBQ grills, stacked plywood, and metal grating. I could barely extend my arms with out getting a splinter or scrape!)

I would love to know what exercises, drills, & stretches that you all do, in order to warm up properly, while in a tight and confined area. I am sure we will all benefit! :)

posted in Bellydance Health, Fitness, and Anatomy - 4 replies

How to step up the pace...

2008-05-12T20:58:01Z

Last year, I was plagued with a hip injury (non-bellydance related), that (because I didn't know it was slipped/rotated) turned into a bodily epidemic of muscle injuries in all of my abdominal muscles, glutes, and lower back. I've pretty much healed (still a few lingering trigger points occassionally), and 1hr practices/drills with the occassional 2 hr practice are easily done. However, I'd like to step it up to 2 hr regular practices/drills (my pre-injury norm), but find the trigger points and lower back pain (maybe my hip is slipping out of place again?) come back after a week of this. Any advice on how to work back into intense practices without hurting myself? Thanks!

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Weightless belly dance

2008-05-12T15:26:54Z

Hi, I'm finally going under the knife May 15th to correct rheumatoid deformities (bad ones) in my left foot. I'm pretty bummed about the "no dancing for at least 3 months" bit, but feeling optimistic because the surgeon is positive that I'll be much, much better than I am now, which means *more* dancing (and on the balls of my feet, for a change).

I'm lucky in that my dance instructor is also a physical therapist and she's planning on designing a program to keep me in shape until the cast is off. In the meantime, can you think of anything that could help keep my "BD" muscles strong/toned/limber?

posted in Bellydance Health, Fitness, and Anatomy - 11 replies

Pregnancy & Belly Dancing

2008-05-12T02:47:49Z

Hello Everyone! I recently discovered that I am pregnant. I am in my first trimester and would like to continue to belly dance. I have done some research on what to do and what not do during pregnancy. However, most of the advice seems to relate to once you are actually showing - 2nd & 3rd trimester. Any advice on the first trimester? I read that you should not shimmy during pregnancy. Shimming is something that I have to practice or I seem to lose the natural feel, so I am a bit worried about not shimmying for that long.....I know that the first three months is a very vulnerable period of time despite the fact that hardly anyone would notice I am pregnant. I have had three children before but I did not belly dance back then....(it has been eight years!!)

posted in Bellydance Health, Fitness, and Anatomy - 23 replies

Dancing.... with Hayfever?!?!?

2008-05-11T13:51:53Z

I'm performing tonight. I've spent most of the morning and, now that it's afternoon, the afternoon too.... SNEEZING! I've already taken Alavert, my usual go-to allergy medicine. I can't seem to stop the sneezing. GAH! Any suggestions? I'm afraid I'll sneeze through 2 sets tonight.

<achoooooooo!>

Excuse me!

Ideas??

~S~

posted in Bellydance Health, Fitness, and Anatomy - 10 replies

male exercises?

2008-05-09T21:06:03Z

I am having a hard time getting my shimmys just right. Know of any exercises that might help us males with this and any other movements?
Thank you.

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

a different foot issue

2008-05-09T20:24:47Z

Yesterday in class.... My class and I were working on a move on the balls of our feet..... This is in my advanced class and I do warm peeps up and part of warm ups usually include either yoga balancing or a little ballet ..... I like to dance on the balls of my feet and want my students to be comfortable....
Anyhoo One of my students mentioned the nerves in her feet hurt when she is on the balls..... And I am wondering if anyone may have any advice at all....
She is very overweight and does have some health issues tho not too bad but just wanted to give that in....
All I could think was to recommend to her simply practicing becoming used to being on the balls of her feet and really work to engage her core / posture...... However she did mention the nerves in her feet hurt.... Any ideas out there?

posted in Bellydance Health, Fitness, and Anatomy - 14 replies

Belly Stretches

2008-05-07T03:26:05Z

I've heard over and over that lengthening and stretching out your belly muscles is a very good thing. Good for your organs, your posture, and of course belly rolls :D

That being said, I can't actually stretch my belly. I started yoga a while ago, and nothing, not the upward facing dog, the position where you are on your knees and bend backwards to reach your ankles, I've even tried a contortionist move where you lay face down and have someone pull your legs up over you and to the front of your face. I can't get all the way there, because it feels like I start to compress my back. And still! My belly does not feel stretched in the least.

Does this mean my muscles are already loose enough? I've not ever really stretched them before... are there other stretches you gals know about that I could try?

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Duh! stories

2008-05-05T22:17:30Z

I recently had a really duh! moment with certain muscles and thought two things:
A) I'm probably not the only one
B) If someone else reads it, then maybe they don't have to actually have their own duh! moment. They can apply the knowledge right away.

So, I had an overstretched/ hyperextended ligament in knee in January – saw the doc on that one. Take it easy, stretch it, it'll get better. And it did.
It flared up again in March. This time to the point where the knee was always tight and puffy and I couldn't fully get it to go away. So, Duh! #1 – I need to figure out what is causing it to flare up and what doesn't.

Discovered that my Tai Chi class is causing it to flare up, but bellydance classes aren't. Something about weight distribution, length of time holding poses, etc. (Which I'm trying to address.)

So, last Monday night, had Tai Chi class. Noticed my knee was flaring up. Went home and Duh! #2 – iced it right away for about 1/2 hour. When it warmed up on its own, no residual issue. No discomfort on Tuesday, no issue with bellydancing on Tuesday (which I had in prior weeks when I hadn't "treated" the knee right after Tai Chi).

Was out shopping on Tuesday last week and Duh! #3 – bought a knee thingy to wear during classes/practices to protect the knee. So far, it's working marvelously. (If anyone wants specs on the exact thingy I bought, let me know and I'll post them.)

So, please everyone. Don't leave me hanging. Share your own Duh! moments, so we can all benefit. ;)

posted in Bellydance Health, Fitness, and Anatomy - 22 replies

tender foot

2008-05-05T03:08:57Z

I had a callus on my foot split and had the briliant idea to clip part of it off with toenail clippers. Now I have a tender spot that is really affecting my dancing. Any ideas for coping until it heals?

posted in Bellydance Health, Fitness, and Anatomy - 6 replies

Reducing Body Fat?

2008-05-03T23:34:39Z

Hi there everyone!
I know that this on it's own can be a non-belly dance related topic but this really does stem from me wanting to be a good dancer. I know in Belly Dancing it's ok, and even *good* to have a little something to jiggle, but I would just like for there to be a tad less jiggle lol
So are there any proven methods of reducing body fat? Ones that are natural and healthy? I know I can't control *where* the fat is or what parts will lose fat and when but I would like to try to just lower the percentage a bit.
Would cutting out animal fats help? Or carbs? Or both? lol Or is it really just a matter of strength training until it melts away? I really don't know much about this at all so that's why I'm asking for some help :)
I find that I feel 'soft' and I feel like I look it as well. And yes I know, soft is feminine and luscious etc and I'm not trying to take that all away completely. The facts are that according to my BMI I *am* about 10-15lbs over weight, and I'm sure my body fat percentage is in the high range as it always has been. I don't mind the numbers on the scale so much, I'm generally happy with myself (I used to be a lot heavier) but I think that losing a little extra fat would help give me a boost and make me feel like the strong, graceful dancer that I want to be :)
Thanks for any input!
~Nie

posted in Bellydance Health, Fitness, and Anatomy - 22 replies

Back issues

2008-05-02T16:33:50Z

Please don't slap me, anyone.

How can you tell the difference between
natural muscle soreness from having worked your back more than usual and/or in a whole new way
vs.
having actually hurt your back

I have an ache I'm not used to having in a place I'm not used to having it. But that's all it is. Last night at class we did a lot of torso rotations. Every time I do them I feel a little more comfortable going back a little farther. It wasn't bothering me at all last night. It's just after having been in a chair all day today, when I walk around I feel this new and weird ache.

posted in Bellydance Health, Fitness, and Anatomy - 5 replies

Good natural remedies against muscle soreness?

2008-04-30T18:43:48Z

Anyone knows of good natural remedies against muscle soreness (besides arnica)?

Thanks :)

posted in Bellydance Health, Fitness, and Anatomy - 29 replies

learning to spin & overcome dizziness & nausea

2008-04-30T18:20:16Z

I have checked through the topics and cannot find specific answers (if they exist anyway) to my difficulty with dizziness and nausea after spinning.

Looking through another thread I read of how to find your centre for balancing on one foot. I also have a balancing problem - not sure of the causes though weak ankles from injuries and other issues with balancing, which lead me to bellydancing in the first place. I have had x-rays of my skull to determine cause of balance problem, but nothing sinister was found. For example, when I turn quickly to the right my body could stop, but my head made me continue with the turn, and therefore I would stumble. If I was standing with my head lowered to my chest, and then lifted my head to normal position, I would start to stumble backwards. This has improved since I started dancing - however after one performance with very, very slow and elegant spins at the end of the dance, I had to bend and pick up some veils left on the floor, and I couldn't pick them up because I was internally still spinning. I must have looked like a drunk.

I really, really want to spin, but it makes me feel nauseous for a long time afterwards. I know about spotting (at 1 o'clock), I've been told that I need to let my eyes blink (at 7 o'clock), but after reading the other thread about balance, I wonder if there are points of balance I need to learn to help with the dizziness and resultant nausea.

posted in Bellydance Health, Fitness, and Anatomy - 23 replies

which comes first?

2008-04-29T22:32:29Z

I'll see people doing cardio first before weights at the gym...then there will be others who do the opposite? Which is most effective? I used to weight train first and then do cardio for 25-30 minutes afterwards and I got good results. I'm just curious if there is a set rule for the order since I'm going to start up going back to the gym full force. Just aerobics is getting boring to me now...I need variety and toning! =)

posted in Bellydance Health, Fitness, and Anatomy - 9 replies

Muscles Involved in Bellyroll

2008-04-29T21:10:06Z

Okay you muscle-knowing goddesses.

What are the muscles used in a bellyroll/undulation in sequence (from top to bottom)?
What tricks/tips do you have for locating each individual muscle in your body or helping others find it?
What exercises do you use to isolate and build up strength in each individual muscle.

Many thanks!!!!!

posted in Bellydance Health, Fitness, and Anatomy - 4 replies