Dance Exercises

Dancers are always improving

Dance Exercises

Research published in the Journal of Dance Medicine & Science showed that 82% of dancers surveyed had sustained between one and seven injuries. These injuries might seem like an inevitable part of life as a dancer. However, many dance injuries can be easily prevented.

Dance exercises strengthen the body and improve dexterity to reduce injury risks. Don't let an injury sideline your dance career. Try out the simple strength and flexibility exercises for dance discussed below, and learn more about why they work from Dr. Lisa M. Schoene.

She always keeps in mind the movements of each sport and incorporates that into the treatment plan.
Hip Exercises

Strengthen your Turn Out

Improve Leg Extension

Increase Hip Flexor Strength

Increase Hip Strength

Increase Gluteal Muscle Strength

Strengthen Your Turnout

A light or medium exercise band adds resistance in this simple hip rotation exercise at the barre. Slow, steady movements will help make your turnout stronger. This provides an excellent foundation for injury-free dancing.

Improve Leg Extension

A heavy exercise band is an excellent tool for improving leg extensions at the barre. This video demonstrates how dancers can use the band for support in slow battements, extending the leg around to the back for an arabesque and a penché.

Increase Hip Flexor Strength

This video demonstrates how incorporating a light or medium exercise band into the tendu can strengthen the hip flexor. While this video shows the exercise at the barre, dancers can also practice at home with heavy furniture or doors.

Increase Hip Strength

This video's exercise is an excellent way to strengthen the hip's abductor muscles. A slight variation from the previous exercise, this drill is a tendu in second position. This exercise builds hip strength to reduce the risk of common dance injuries.

Increase Gluteal Muscle Strength

Another variation on the previous two exercises, this drill features a tendu to the back. Working against the light to medium exercise band's resistance strengthens the gluteus maximus muscle.

Foot Exercises


General explanation of exercise bands

How to Increase Ankle Strength (Plantar Flexion)

How to Avoid Sickling and Improve your Wing (Eversion - Winging)

How to Increase Control for Jumps and Pointe Work (Dorsiflexion)

How to Improve Control and Stability on Pointe (Inversion)

How to Reduce Shin Splints and Bunions

How to Increase Stability on Pointe

How to Strengthen Feet for Pointe Work - Toe Lift (Extensor Tendons)

How to Strengthen Feet for Pointe Work - Piano (Extensor Tendons)

How to Increase Arch Strength (Dome - Intrinsic Foot Muscles)

How to Strengthen Feet for Pointe Work Opening & Closing (Abductor Hallucis Muscle Belly)

How to Strengthen Feet for Pointe Work Using the RP Towel Towel Curl (Intrinsic and Extrinsic Foot Muscles)

General Explanation of Exercise Bands

Exercise bands are a vital part of Dr. Schoene's dance exercises. This video introduces the different types of bands and how to use them.

How to Increase Ankle Strength (Plantar Flexion)

This video demonstrates how a heavy exercise band can help dancers increase ankle strength. Take note of the speed and form of the seated dancer as she completes her plantar flexion exercise.

How to Avoid Sickling and Improve your Wing (Eversion - Winging)

A sickled foot can look unsightly and make a dancer unstable and prone to injuries. This video features a simple seated band exercise that can improve your form in order to reduce sickling and enhance your wing.

How to Increase Control for Jumps and Pointe Work (Dorsiflexion)

Control is essential for safe, perfectly formed jumps and pointe work. This video demonstrates dorsiflexion, a seated band exercise that can improve foot and ankle alignment.

How to Improve Control and Stability on Pointe (Inversion)

Inversion is another great exercise that helps people dance on pointe with more stability and control. This video demonstrates these effective ballet stretches, which work with a partner or solo.

How to Reduce Shin Splints and Bunions

Dancers are prone to painful shin splints and bunions. This toe flexor exercise helps prevent these common problems. Work this exercise into your regular routine to spend more time enjoying your craft without the pain.

How to Increase Stability on Pointe

Exercising the flexion of the long toe tendons is another helpful way to increase your stability on pointe. This simple exercise encourages dancers to work against an exercise band's resistance while slowly flexing the toes up and down.

How to Strengthen Feet for Pointe Work - Toe Lift (Extensor Tendons)

This video demonstrates a simple toe lift exercise for strengthening the extensor tendons. Since it requires no equipment, dancers can easily practice it anywhere. This strengthening drill helps improve form and reduce injuries during pointe work.

How to Strengthen Feet for Pointe Work - Piano (Extensor Tendons)

The piano is another technique that helps you strengthen the extensor tendons and improve dexterity. Like the previous exercise, it requires no equipment. It's also excellent training for dancing on pointe.

How to Increase Arch Strength (Dome - Intrinsic Foot Muscles)

This video demonstrates a common dance exercise called domes or arch ups. This exercise works out the intrinsic foot muscles for greater arch strength. Stronger arches help dancers improve their form and reduce their risk of injury.

How to Strengthen Feet for Pointe Work Opening & Closing (Abductor Hallucis Muscle Belly)

This is another equipment-free exercise for the intrinsic foot muscles. Like the other intrinsic drills, it's ideal for individuals who dance on pointe. This exercise takes coordination, but practice should help you perform it effectively.

How to Strengthen Feet for Pointe Work Using the RP Towel Towel Curl (Intrinsic and Extrinsic Foot Muscles)

Grab an ordinary beach or bath towel for this effective exercise. Grasp and release the towel from your toes, as demonstrated. This action works both the intrinsic and extrinsic foot muscles, and it should help you become more stable when you're dancing on pointe.

Dance Medicine Interview With Dr. Schoene


Exercise bands

Nutrition & Injury Prevention

Strengthening Exercises

Proper Point Shoe Fit

Exercise Bands

Dancers often miss the red flags that suggest an injury may be a serious problem. In this video, we make note of some of the common signs that injuries require treatment. We also talk about how to maintain pointe shoes to keep them in good condition so that they last longer.

Nutrition & Injury Prevention

In this video, we discuss the link between proper nutrition and injury prevention. We offer tips for healthy eating that can help you prevent common dance injuries, such as falling and twisting your ankle.

Strengthening Exercises

Here we take notes on key strengthening drills that dancers should add to their regular routines. You can see all of these exercises demonstrated in the videos above.

Proper Pointe Shoe Fit

In this video we discuss the importance of finding pointe shoes that fit perfectly. We also note the common problems that ill-fitting pointe shoes can cause and how to buy the right shoes.

With more than 20 years of specialized experience, Dr. Schoene understands dancers. She knows their injuries, how to prevent them, and how to help them heal. She is also passionate about helping dancers make the most of their gifts.

Schedule an appointment today to learn more about how our expert medical team can help you.


"The entire experience was excellent. Dr. Smielewski explained everything carefully and gave me very good care. The staff member that took my information was polite, friendly & thorough."

- M. K .