Do you ride escalators up and down instead of walking them or using stairs? Did you say you are an Argentine tango dancer?!
I know, the moving stairs are usually filled with other people riding them, letting a machine do their work instead of using their own body in a great, simple exercise. So we’re stuck.
Walking up and down stairs makes a great exercise for dancers and everyone. We lift (or lower) almost our full body weight through a good range of motion. We strengthen our ankles, the joint through which all our body weight above connects to our base of support, our feet.
In regular walking in the general population, you are going to find people ‘falling’ from one step into the next, unable to seize their axis as the hips come over the foot. Worse still, they may not even bring their hips over the foot, but stagger a little side-to-side.
Let’s face it, our bodies are lazy. They will do as little work as they can get away with. So our minds and spirits that have aspirations must assert control and demand better performance. To avoid little-by-little performance degradation, we can challenge ourselves in lots of little everyday ways.
I have a few exercises that can help.
- Walking slowly through the axis position, where the light leg swings directly under the hip and brushes past the other leg.
- Changing up forward, backward, sideways the direction of steps.
- Static heel raises. Think how often you are standing around watching something or waiting for something. Press the heels into each other, with the forefoot turned out to a comfortable degree. Rise up slowly off your heels, and lower slowly, keeping your weight forward, over the balls of the feet, so that the heels just kiss the floor.
- Harder heel raises. Pressing the heels into each other, rise up on only one foot, with the other one floating beside the working foot. Repeat on the other side.
- With each step, pretending that you are stepping up onto a short, next level plaza. We flex our ankle, pressing down through the ball of the foot to lift our entire body up to and above the next level. We can have that same feeling when walking on a constant level. With each step, I am “stepping ‘up'” and holding my weight there, in readiness for a next step or a pivot in place.
In actual dancing we don’t want to bob up and down, so we flex the ankle and use a relaxed (but not bent) knee to absorb the lifting. This will keep our head at a nearly constant height as we swing through our axis, the ‘lifting’ point of each step.
- Standing leg circles (lápiz). Standing on one leg we extend the other leg as far as it reaches to the front, then swing it in a large half-circle to the back, keeping the toe in light contact with the floor. Important: keep the size of the arc the same on the back and the front. Feel your active gluteus muscles on the back. Do five to ten times starting to the front, and then repeat starting to the back. Now repeat the whole thing on the other side.
Please give this a try and let me know if you have any questions or interesting experiences with it.