As performers we are constantly in action – so much is required of us. From remembering choreography, working well with our peers, being on our feet all day, and pushing our stamina, flexibility, and athleticism to the max.

It’s a job I love like no other, but it comes with its hardships like no other. It’s so important that we take care of ourselves on and off the dance floor. I’ll always say that my co-workers keep me going, but I’d be remiss if I also didn’t mention the following recovery techniques that most of us keep in our back pocket.

1. Rolling out/massage therapy: our muscles grow tense and are put through the ringer from day to day. Using foam rollers, lacrosse balls, and getting regular massages are a must for loosening tension and alleviating pain.

2. Hot/Cold therapy: We dancers usually heat to prepare our muscles and ice at the end of the day to reduce swelling. I’ve done sauna and cold plunges on the weekends, too, as extra hot/cold remedy. It releases muscle tension SO well.

3. HYDRATE: I think every single one of us on the company has at least 2 or 3 refills of our water each day. In addition, each of us have our favorite form of electrolyte that we mix with our water.

4. Stretch: There’s nothing like the feeling of a good low-effort release stretch. When I get home at night, I love laying down to my favorite TV show and just stretching my low back and/or hamstrings.

5. Mental reset: Dance is as much mental as it is physical. Enjoying time away from the dance studio alone, with friends, or with family is one of my favorite ways to rejuvenate and relax so I’m fresh when I return to rehearsal.