In an effort to move more, reach higher or bend farther it is imperative to understand the opposing actions between a designated muscle group and its anatomical opposite. Let’s take a high leg kick, for example. In order to pursue a higher kick it is necessary to strengthen the front of the thigh, producing more contraction and, thus, a higher kick or lift of the leg. A lack of strength in the muscles located along the front of the hip and thigh can be termed “Active Insufficiency,” as these muscles lack the “sufficiency” to contract and raise the leg accordingly.

“Passive Insufficiency” can be then attributed to the opposing muscle groups (in this instance the gluteals and hamstrings along the back of the thigh) when they are not relaxed or flexible enough to lengthen to the equal and opposite degree of the contractile muscles along the front. The consequence of this limitation results in a resistance to movement and a reduction of leg height.

An invaluable task for any dancer is to undertake a balanced program of strength and flexibility, emphasizing both in equal measure, in order to avoid the unnecessary risks of effort and injury associated with Active and Passive Insufficiency. Attending to this fine balance will most certainly result in an exquisite range of motion that is effective, safe, enjoyable and artistically rewarding.

09/26/2015
Eric Zimmer, BA Health and Human Performance, ACE Medical Exercise Specialist, Professional Dance Teacher

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Neutral Posture refers to the optimal alignment of your bones and muscles resulting in minimal effort against resistance or gravity.

The first and most classic way to determine whether you are in good alignment is to imagine a vertical line along the side of your body connecting the lobe of your ear, middle of the tip of your shoulder, middle of your thorax (side of your ribcage), greater trochanter (hip bone you can feel at the top of your leg), just in front of the middle of your knee and just in front of your lateral malleolus (ankle bone). After adjusting for these alignment cues it is crucial that you can breathe easily and RELAX.

If after 1 minute of standing in this posture you find that your body is tensing or a muscle area is burning you’ll need to analyze and construct a stretch/strength program in order to achieve the proper balance. Getting to know the Dancer’s Reference Point is a decided advantage for those wishing to dance effectively, safely and with full expression.

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Create a “most wanted” list of the dances that attract you the most. Learn the basic steps well and practice them regularly to ensure that you don’t have to remember how to look your best on the dance floor. Look in the mirror and love what you see.

Actively promote a healthy self-image and never forget that you are unique.

Being in top “dance shape” is a constant, evolving process of treating your body with respect, making good lifestyle choices that support your craft and meeting the demands of dance with enthusiasm.

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Available for purchase: http://www.thrilljockey.com/thrill/Brokeback/Brokeback-and-the-Black-Rock#.UuwzEoWfte4

Cast: Eric Zimmer, Jenica Zimmer, Ava Sellers, Otto Sellers, David Loftus, Janae Carlin Werner.

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You’ll know how much is enough when you feel rested and energetic.  Although the rule of thumb is 7-8 hours per night, it will in reality be an individual combination of factors including basal sleep needs plus sleep “debt” (which includes poor sleep-quality or conditions that prevent you from sleeping soundly).  A good night’s sleep is a great place to begin experiencing profound changes in your body’s wakefulness and healing properties, not to mention your zest for life.  Sleep with pride.  It’s your greatest gift to yourself.

2. Eat regular, well-rounded meals

Before you get wrapped up in the minutia of meal science, food quality concerns, the latest weight loss fads, and empty calories, STOP.  Just follow what we all know to do but keep forgetting to do -like, don’t overeat (it doesn’t feel good and body can’t use all those calories), eat a variety of foods (to optimize nutrition) and don’t get ravenously hungry (it makes us stupid and overindulgent at our next feeding).  Food is amazing. Food is fuel.  Food is rituals and comforting and very very good for you.  Unless you have some defined medical reason or personal issue with a food product, then it’s ALL fair game.  A little bit of this and a little bit of that.  No holds barred.  Yum.

3. Stay hydrated

Kinda makes sense.  OK it totally makes sense.  Our bodies are primarily fluid, and we lose fluid through every biological process, 24/7.  Between regular meals (fluids in food and beverages) and taking some sips of water every few hours (approximately 1/2 your body weight in ounces over the course of a day), and adding a bit more if you’re exercising and sweating like a horse, you should feel properly hydrated and with sufficient energy to take on your life.  So raise your glass. Here’s to living.

4. Exercise regularly

We are  made to move. A solid skeleton connected via muscles. ligaments, tendons and connective tissues, all designed to produce movement.  When you activate all of these systems on a regular basis it keeps your mind fresh, your body young, your heart healthy, your bones strong, and your relationships happy.  Especially the one you have with yourself.  Do yourself a favor and commit to daily exercise that lasts about 30 minutes and includes cardiovascular, strength, and stretching.  A little goes one heck of a long way.   Don’t let the plethora of information out there confuse you.  Keep it simple!  If you’re not an exerciser or an active person (be honest) then start by walking and stretching afterwards, then do a few squats, push ups and prone swimming (either on hands and knees alternately raising opposing limbs off of the floor, or lying down on the floor and alternately lifting opposing limbs off of the floor until light fatigue).  If exercise is painful it’s not a good idea to continue.  Check with your doctor before starting any exercises program and consult with a fitness professional if you have concerns or questions.

That’s the top 4.  Yep, I know they’re obvious needs, and being healthy and happy and fit isn’t that easy.  Maybe there’s a magic “something” that takes our human condition to the next level so that we can subsist on just a little less sleep, a little crappier diet, a little more time in slippers and less time in walking shoes, just a little more wine, and just a little less water.  Or maybe not.

Eric Zimmer, BS Health & Fitness Specialist, ACE certified Personal Trainer, Stott Pilates Instructor, Dance Education Professional, 9/13/2014

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http://rosecitysalsafestival.com/workshops.html

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This Valentine’s Day I will be teaching Nightclub Two-Step and the Cupid Shuffle at Trainer’s Club in Lake Oswego. Would love to see you there!

• 6:00 Cocktail hour
• 6:30 – 7:30 Dance instruction in the studio
• 7:30 Finger food and more beverages
• 8:00 – Practice your new steps or dance as your heart desires
  

For more information, contact:

Trainer’s Club
333 S. State Street, Suite W
Lake Oswego, Oregon 97034

Telephone: (503) 636-3900
TrainersClub.com

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The Argentine Tango enjoys a rich and multifaceted history, seducing each of us with promises of intimacy and connection.  The body of a Tango Dancer will inevitably be put upon day after day, lesson after lesson, year after year, with steps and forms and classes and privates and many, many dances.  The demands on the tango body require an adaptation to the strictures of its unique aesthetic while effectively communicating subtle signals of lead and follow.

Before tackling the task of being a great partner for another, however, it will be wise to first be a knowledgeable “partner” to yourself. Your body requires the proper care and instruction that supports optimal health, self expression and longevity. In an effort to peel back the layers of nuance and simplify all that you may have heard in terms of technical “rights” or “wrongs,” you can avoid conjecture and the proliferation of advice by learning about the human anatomy.

Continue reading …

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