Thread: Best Way to Prepare for Classes?

I have to start by saying that I'm just amazed at the knowledge and information shared on this discussion board. I love reading the posts from so many experienced dancers.

I'm signed up to begin two classes the end of April...one on Thursday evening and one on Sat afternoon. I've been to one walk-in class a few weeks ago and I have a couple DVD's that I've been working with off & on, but I know I really need to work with an instructor. My thing is...I'm 49 years old and my lower back is a little stiff after practicing at home. I seem to tense it when I'm practicing my hip movements and even some of the rib movements. I have a touch of sciatica and I'm really interested in trying belly dance...#1 cause I always wanted to, #2 to maybe help the back issues, and #3 it's my way of dealing with my mid-life crisis ~ LOL!

Can any of you recommend any particular exercises to strengthen the lower back area so that when I begin classes I'll be ready for it?

Lots of us started dancing in our 40s so welcome to the club! Even with fits and starts - belly dance is the one exercise that I have consistently done for 4 years, so that's proof that fun matters.

Every "body" is different so hate to give any advice on that, but please do know that BD can make your sciatica worse. You will need to figure out what triggers it and then don't do that. Some of the things that bother me are drilling too much on one side only and not using my core enough to support my lower back.

Also, stretching after is key - when you get home from class. I love my fitness ball and the video that comes with it provides nice stretches. Has really helped my back.

A good teacher will be able to help you a great deal, if you talk to her about your issues.

It's hard to guess without seeing you, but the most common issues are

- Posture issues. Even when students 'get' the correct posture (which takes time) it's difficult to remember to sustain it while learning movements. Knees need to be soft (unlocked) at all times and hte tailbone should be pressing down toward the heels -- the pelvis is ever-so-lightly 'tucked' under, which creates a sensation of space between the vertebra in the lower back.

- Abdominal strength issues. Usually it's not the lower back that needs to be strengthened but the abdominal muscles. If your abdominal muscles aren't very strong, your body will call on the lower back muscles to create the movements (this is *especially* true with ribcage work, I think). Simple abdominal exercises -- crunches, leg lifts -- will do wonders. Just be sure when you're performing them that you watch your lower back carefully. With these exercises, too, the lower back will take over when you push too far or too hard, and then you won't be working the abs any more and could hurt your back. Keep your movements small & manageable, make sure you're feeling it in the abs. You'll work up to bigger movements & more reps.

Most likely both of the above are involved. It's really difficult for a video to stress posture enough, and of course a video instructor can't correct you if you're not quite 'getting' it. And abdominal strength is often an issue for those of us who are past our twenties, unless we work out regularly.

p.s. Enjoy your midlife crisis -- mine has been a pretty exciting ride so far!

Thanks so much for the replies! I've been doing more of my crunches on the ball and yoga to work on flexibility and abdominal strength. I'm not terribly out of shape...but I could stand to lose 15 pounds and...I've always had to keep up with some form of exercise to beat the stiffness and lack of flexibility.

I'll keep working at it and hopefully I'll be ready once the classes start....I'm so excited!