10 Simple Ways to Rest & Recover After a Dance Lesson

Strength, practice, and flexibility aren’t the only important factors that make a great dancer. Dancers and other athletes usually aspire to maintain peak performance levels for several years - despite injuries, aging, or other inevitable factors. That’s why rest and recovery should be prioritized just as much as any other technique when it comes to mastering your craft. 

Dancing through an entire lesson is no easy task for your body. Your muscles are working overtime to keep you on beat and on point as you flow through your choreography. Show your body some appreciation by making time to recover in preparation for tomorrow’s practice! 

We’ve listed 10 simple ways you can help your body rest and recover after each dance class. Try a few of them and see how your body thanks you!

1. Cool yourself down. 

After hours of bending, jumping, twisting, and turning, you want to make sure you give your muscles a proper cool-down. Just like warming up before practice, stretching and other gentle exercises should become a part of your post-practice routine. Your muscles may have become tense or exhausted during practice, so a quick cool-down routine lets them know it’s time to relax. 

2. Hydrate.

It’s no secret that your body needs hydration to survive and flourish. Make sure to maintain an adequate level of fluid intake before, during, and after practice. As you sweat through your dance class, you start to lose electrolytes and may find yourself super thirsty. At this point, you might even be tempted to reach for a sweet soda or a cup of coffee. Remember that these drinks can actually cause you to become more dehydrated. Instead, opt for water, pure fruit juice (watch out for added sugars!), and herbal teas. A great way to add flavor to your water is by slicing up cucumbers, limes, kiwis, or other fruits and letting them soak into your water. By the time class ends, your water will have morphed into a naturally sweet and refreshing drink infused with nutrients!

3. Snack smartly.

By the time your lesson is finished, you’ve probably worked up quite an appetite. Immediately loading up on a heavy meal may make you feel sluggish and more tired. Try to wait about an hour after class to eat a full meal. In the meantime, light and healthy snacks, such as a banana or granola, are a good way to satisfy your hunger and provide a few nutrients after practice. 

4. Take a mental break.

Aside from the physical rest your body deserves after an intense lesson, you could also benefit from giving yourself a mental break. After practice, try listening to a soothing playlist or doing something that requires little mental stimulation, like journaling or reading. Too much mental stress can ultimately trigger a physical response as your brain tries to help your body defend itself from the stress. Easing your mind after practice prevents stimulation overload and allows you to absorb the positive mental benefits that result from a good workout. 

5. Take a warm bath.

Soaking in a warm bath will relax you after practice. For extra muscle-relaxing benefits, add a small amount of Epsom salt to your bathwater. If you don’t have a bathtub or don’t have time for a full soak, consider soaking your feet instead. After all, they do a lot of hard work for you in your dance classes!

6. Use an ice pack.

An alternative to a hot soak after class is using an ice pack. The ice stimulates circulation and will help your muscles cool down and start rebuilding. This will help alleviate future soreness and muscle weakness. Everything in moderation, though! Ice shouldn’t be applied for more than 15 minutes at a time, and you should not apply it directly to your skin.

7. Elevate your legs.

As dancers, a lot of your routine consists of non-stop movement of your legs, feet, and hips. After practice, it can be helpful to elevate your legs, allowing them to ease some of the physical stress they’ve experienced, while also improving circulation and helping you relax. You can use a pillow to prop your legs up or try laying on your back on the floor with your legs straight up against a wall. Taking the weight off of your legs and feet will give them a much-needed break.

8. Deep-belly breathing.

An easy way to wind down - either before bed or while taking a mental break - is deep-belly breathing. This is a breathing technique where you slowly inhale, letting the oxygen fill your stomach. Next, slowly exhale, pushing the air so far out that your stomach feels like it’s sinking into your back. You can place your hands on your stomach to help you feel more in tune with the breathing. Repeat it a few times. This process helps you fully stretch your lungs and will help relax your muscles and regulate blood flow, which is great for recuperating after practice. Deep-belly breathing is a great way to calm your nerves, almost as if you’re releasing tension and stress with your breath.

9. Get 8 hours of sleep.

After a rigorous practice, a good night’s sleep encourages the balance and refueling that your body needs before taking on another day. Other than giving your muscles some much-needed downtime, a good night’s sleep also resets your mentality, giving you the opportunity to wake up with a clear mind so you aren’t distracted or stressed for your next practice. A great way to make sure you’re getting 8 hours is to pick a bedtime and stick to it. That means putting away your phone, turning off the TV, and sleeping in a cool, dark, and comfortable space. Diffusing lavender oil and sipping chamomile tea are easy ways to induce relaxation before bed.

10. Take a day off.

If you have a pretty busy schedule or have a hard time sticking to daily routines, try dedicating a full day solely to resting. Not only will this allow you to spend some time focusing on resting your body, but it will also give you an opportunity to focus on other things that bring you joy. Picking one day each week to rest from all strenuous activity will help you stay in tune with your body’s needs and ensure you won’t overdo it!

What’s your post-practice routine? Share your favorite methods of resting and recovering below!