Grab a Snack
If you dance all day, you have hopefully been snacking along the way to provide fuel for your muscles. Pick snacks that are portable and don’t mind being tossed around in your bag with a water bottle, shoes, and anything else you might need during the day. I tend to always have Water, Jaffa Cakes, Marsh Mellows, and a banana in my bag, I must say I'm not a big lover of water lol.
Eating after any rigorous workout is helpful in preventing muscle soreness, and promoting muscle repair and growth. You should eat within 40 minutes after exercise and eat a 4 to 1 carb to protein ratio.
Ensure You Take Care of Your Skin
We sweat primarily to regulate body temperature. There are many benefits to sweating, including opening up pores and expelling toxins from the body.
However, as you sweat out those toxins, it’s important to wipe them away from your pores before they shrink again, trapping the dirt inside. Between dance lessons, you should wash your skin with a mild cleanser or facial wipes.
Furthermore, after a long dance session, pamper your skin with a scrub, herbal bath soak and or a facial mask. If you have cucumbers, put two on ice to chill and place on your eyes for a refreshing moment.
Make Sure You Stretch
Just as stretching is important to a dancer’s warm up, it’s equally as important for the cool-down. Spend about 10-15 minutes stretching to cool down your body properly.
To work out larger knots, try using a foam roller. The repetitive nature of dance overworks a dancer's muscles, causing them to tighten. You can use a foam roller on virtually every part of your body, but do avoid your joints.
Another great trick is using a tennis ball to relieve tension in the arches of your feet. It’s like a mini foam roller for your feet!
Always Have Ice on Hand You Never Know When You Need It
If you feel any particularly tender spots after stretching, ice is probably the way to go. You never know when you might need to treat an injury or overworked muscle, so always having ice in your freezer will save you a trip to the store.
Freezing water in paper cups, frozen sports packs, and bags of frozen peas will all get the job done when you need to ice your muscles.
Get a Hot Bath or Shower
Speaking of a shower, a hot shower or bath is a great way to relax your muscles after a long day dancing. If you’re feeling extra luxurious, treat yourself to a bubble bath or dissolving shower tablet as you soak away your tension.
Like dance, there are many different types of teas. They can give us a boost (black tea), heal us (green tea, peppermint tea), or relax us (chamomile tea). In the evening, you’ll want to stick to chamomile, hibiscus, or rooibos due to their low caffeine levels.
At the end of a long day of dancing, nothing’s better than to curl up on the sofa with a mug and your favourite tea watching a show on Netflix.
Practice Mindfulness It's Great!
Mindfulness is the ability to be mentally present in a current moment to internal and external environments. The key of mindfulness is not to be reactive to what you’re observing, but rather to simply observe what’s going on.
You can practice mindfulness anywhere you are and for as short or as long as you like. Some people prefer guided mindfulness exercises, and you can find tons of apps to help you along. The App i use on my iPhone is called Headspace.
Hope you found this useful :-)