Cool as a Cucumber! 5 Tips for an Effective Cool Down
5 TIPS FOR AN EFFECTIVE COOL DOWN
As soon as we finish our last exercise or dance routine for the day, our immediate response is to plop into a stretch and become one with the floor. But just like a good warm up, cool downs require us to move gradually. Stay cool as a cucumber with our 5 tips for an effective cool down!
1.SLOW & STEADY
When warming up, you gradually build your heart rate. So, when cooling down, you want to gradually lower your heart rate. After doing an intense dance number or grand allegro, walk around the studio a few times before going into your stretches. The key is to gradually work your way into your stretches without abruptly changing your pace. And once you start your stretches, be sure to spend up to 60 seconds in each stretch to reap the full benefits. Whether you decide to break up each stretch into 3 sets of 20 seconds, or just 1 set of 60 seconds, that’s up to you!
2.KEEP YOUR MUSCLES WARM!
Even though it’s called a cool down, you don’t want your muscles or your body to get cold. Sure you may still be sweating from all those leaps and steps, but it never hurts to have some warm-up wear nearby once your body starts to cool down.
Stay refreshed throughout your dance day with Ballet Rosa’s (@ballet.rosa) extensive line of dancewear. From stylish and comfortable warm-up wear that’ll keep those muscles warm, to light and breathable leotards and
leggings that'll allow you to breeze right through each step! Just in time for summer, their latest bamboo leisure wear collection for women from the Créateur catalog keeps dancers and teachers looking chic and cosy both in and out of the studio. The oh-so buttery soft texture of the bamboo jersey is an all-natural wonder for the skin, offering breathability, comfort and flow! Complete the look with the perfect summer leotard in Ballet Rosa’s ravishing Esther leotard from the Autriche Collection! Adorned with embroidered Austrian lace, this leotard keeps you looking cool and feeling cool with its front-lined matte Lycra®.
And for the men, Ballet Rosa’s new Homme (@balletrosa.homme) catalog features a wide array of dancewear, from t-shirts to printed biketards, accessories, leggings and form-fitting shorts. Ideal for your warm-ups and cool-downs, the Angkor collection keeps dancers warm and cozy in the studio without restricting movement with its supremely soft bamboo viscose material. Show off that athleticism as you warm-up for a class or rehearsal in the Thebes collection. Made to match, the collection features a soft cotton Lycra® jacket and pants that’ll keep you warm from head to toe!
3. HYDRATE!
After all that dancing, don’t forget to hydrate. Take small sips of water before or after you cool down.
4.TARGET THOSE MUSCLES
Create a checklist or a cool down sequence that allows you to target key muscle groups, ligaments, and fascia during your stretches. You’ll want to stretch the back, head and neck, shoulders and arms, hip flexors, glutes, piriformis, inner thighs, hamstrings, quadriceps, iliotibial band, calves, feet, all the way down to your toe flexors.
5. REST AND RELAX
All finished with your cool down? Take some time to unwind and relax both your body and mind. For some of us that could mean a cup of tea and a warm epsom salt bath, and for others that could be playing their favourite playlist while rolling their feet on a tennis ball. So find what it is that gets you in your state of calm, and embrace your inner zen!
Create your own cool down with these tips and make the most of your dance practice from beginning to end!