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7. Emma’s lyrical

 Rehearsal log 7-

Emma’s Lyrical

Session Summary:

In this rehearsal, we focused on resolving spacing and entrances due to the absence of a company member. Emma also took time to explain the deeper meaning behind each section of the piece, providing more context for the storytelling involved. As an ensemble member, my role isn’t to portray the central story but rather to amplify the atmosphere by supporting the main characters through facial expressions and dynamic movement. While I’m beginning to understand the timing better, my entrance has changed due to the new spacing. This means I need to anticipate the timing more carefully, so practicing it throughout the week will be important to get it right.

Personal Observation:

Emma encouraged us to draw upon personal experiences to enhance the authenticity of the storytelling. Once I did so, I felt much more expressive and connected to the piece. However, I did struggle with some of the jumps, particularly with elevation. I believe I was dealing with DOMS (Delayed Onset Muscle Soreness) from overexertion the day before, which made my muscles stiff and hindered my performance. Emma’s style blends a balletic technique with jazz, requiring significant turnout, precision, and technical strength, and I found it harder to execute these elements today due to my fatigue.

Research:

As a full-time dancer, I’m no stranger to DOMS, which typically sets in 24 to 72 hours after intense or unfamiliar physical activity. This deep muscle soreness can make even simple movements uncomfortable, especially after a tough rehearsal or trying out a new technique. While DOMS is a natural part of muscle recovery and adaptation, it’s essential to manage it properly to maintain consistent training and avoid injury. To aid recovery, I focus on active rest, such as light stretching, walking, or a low-impact barre, which helps increase blood flow without overloading the sore muscles. Proper hydration, nutrition, and sleep are also key to my recovery.

Foam rolling, Epsom salt baths, and self-myofascial release have been beneficial in relieving tightness and speeding up recovery. I avoid pushing through the pain and instead listen to my body, giving it what it needs to stay strong and injury-free in the long run. A portable massage gun has also been a game-changer for relieving stiffness, especially on the go.

Here are a few other recovery strategies I’ve looked into:

  • Active Recovery: Low-impact activities like walking or yoga improve circulation, reduce muscle stiffness, and assist in clearing metabolic waste.

  • Foam Rolling: Though not proven to significantly improve physical performance, foam rolling can alleviate the perception of muscle soreness, offering psychological relief.

  • Nutrition and Hydration: A balanced post-exercise meal with carbs and protein supports muscle repair, while staying hydrated is essential for recovery.

  • Sleep: Rest is crucial for muscle repair and overall recovery, as sleep facilitates the body’s recovery processes.

  • Vibration Therapy: Whole-body vibration therapy has shown potential in reducing pain and accelerating muscle recovery after intense exercise.

What can I do to progress for next lesson:

  • Research Burt Bacharach’s background and songwriting inspirations to bring more depth to the rehearsal.

  • Manage self-care more effectively, especially in relation to muscle recovery.

  • Listen to and practice with the music for more precise timing and synchronization.


    References:

    -Wicks, J. (n.d.). Everything You Need to Know About DOMS. [online] The Body Coach. Available at: https://www.thebodycoach.com/blog/everything-you-need-to-know-about-doms/.

    -Sartika, D. (2021). COMBINATION OF STRETCHING WITH IMMERSION SYSTEM (COLD AND CONTRAST) ON DOMS PAIN TOLERANCE. Sport and Fitness Journal, 9(2), p.118. doi:https://doi.org/10.24843/spj.2021.v09.i02.p04.

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