1. The most important thing is the leg press, which is the cornerstone of your dance. There are three types of leg presses, namely the forward leg press, the backward leg press, and the side leg press. Pay attention to the correctness of your posture when you press your legs. Stick with it and you can lengthen your ligaments.
2. Press across, press across the dance is very helpful, press across the pressure of the good, the dance is not worried, press across the way you can use the split-leg practice, is conducive to stretching ligaments. In the training, pay attention to the back do not collapse.
3. Shoulder pressure is a shoulder flexibility exercise, shoulder pressure should not be too large, you can find professionals to help, shoulder pressure, remember to adjust the breathing, to be a little more comfortable.
Lower back, this is a very common dance action, but also one of the basic skills, beginners must be practiced next to someone to help, so as not to cause unnecessary damage.
Expanded:
Ligament strains:
1. Aggressively perform early repairs
To avoid ligament strains caused by severe dysfunction at a later stage as a result of early failure to receive reasonable treatment.
2. Rest
Stop exercising immediately and don't let the injured joint bear weight again.
3. Cold compresses
Ice or other it cold compresses can help reduce pain and swelling because lowering the temperature reduces blood circulation. Apply cold compresses for 15 to 20 minutes at a time, three to four times a day.
4. Compression
Compressing the injured area with a bandage or other means can reduce bleeding and bruising. The bandage should be wrapped just tight enough to feel pressure but not so tight that the end is numb or ischemic.
5. Elevate the affected limb
The main purpose of elevating the affected limb is to reduce swelling and promote blood return.
References:
Baidu Encyclopedia: Dance Teaching
Baidu Encyclopedia: Dance Basic Skills Training Tutorial