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for dancers & dance enthusiasts

Wellness Best Practices for Recovery

🌟Balancing Health & Wellness 🌟

Taking care of yourself, mentally & physically builds a more resilient person, dancer & artist. We’ve enclosed a few best practices to incorporate into your routine:

🌟Don’t Neglect the Stretch

Incorporate stretching into your cool-down period to decrease built-up muscle tension. Take between 5-10 minutes to help your body gradually transition to a resting or near-resting state.

🌟Get your H20

Hydration after a workout is important — & drinking water is often the best place to start. As you sweat, your body drains its water reserves. Dehydration can lead to muscle cramping, fatigue, headaches and poor physical performance. That’s why keeping yourself hydrated is one of the keys to a strong recovery.

🌟Replenish with Electrolytes

Sweating also depletes your body’s supply of electrolytes such as sodium chloride, potassium, magnesium and calcium. You need a well-stocked supply of these minerals to keep your body humming along.

🌟Myofascial Release

(sometimes called soft tissue therapy) includes massage and foam rolling. Performed immediately before and after exercise, it may help decrease feelings of delayed onset muscle soreness while speeding muscle recovery.

🌟Nutritional Recovery

The foods you eat provide your body with the building blocks needed to repair muscles and promote recovery. A whole-foods-based diet rich in antioxidants, whole carbohydrates, and lean protein can help trigger the right changes in your body between workouts, so your system is in better shape when it comes time for the next workout.


During sleep, the body produces the majority of its growth factors and hormones that aid in daily muscle repair and recovery. Getting the recommended 7-9 hours of sleep per night allows those growth factors to do their work, he says. Avoid screen time (TV, phones) before bed and keep the room dark to help ensure quality sleep.

🌟 Every student deserves a safe & nurturing environment to grow & thrive.🌟


BAYER BALLET - Vaganova Center of Excellence

Founded in 2005 by Inna Bayer, Bayer Ballet (Mountain View, CA) is an internationally award-winning 501c3 non-profit ballet company & academy, dedicated to enhancing the cultural well-being of our community through world-class ballet education & professionally-staged performances.

Bayer Ballet is a recipient of prestigious awards, including Youth America Grand Prix “Outstanding School” Award (2018-2023), Outstanding Organization by the Mountain View Chamber of Commerce, & the Natalia Makarova Award for Artistry.

We are honored to be a PARTNER SCHOOL to Kazakh National Academy of Choreography, Nikolay OFFICIAL PARTNER SCHOOL & Member of International Dance Council (CID) - UNESCO.

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