High, stable leg extensions are a common performance goal with our clients. However, achieving them requires more than flexibility alone. While stretching plays a role, true extension height and control come from a combination of mobility, strength, coordination, and alignment. At Performance Pilates and Rehab, we help dancers develop extensions that are not only higher but healthier, so they can reduce their risk of injury.  The Science Behind Leg Extensions Leg extensions a

What dance medicine says about readiness, screening, and strength Dear dancers, parents, and teachers, Going on pointe is one of the most exciting milestones in ballet training. Dance medicine research consistently shows that  strength, control, and movement quality matter more than age or X-rays alone  when deciding if a young dancer is ready. Let’s talk about what  actually  keeps first-year pointe dancers safe. Do I need an X-ray before going on Pointe? Some families are t

If you’ve ever said,  “My hips are so tight—I just need to stretch more,”  this one’s for you. Here’s the truth: Tight muscles are not always short. Often, they’re  overworking because something else is underworking. In other words, tightness is frequently a  strength and control problem , not just a flexibility problem. Why Your Hips Feel Tight Your hips are designed to be powerful, stable, and mobile. They connect your upper and lower body, help you balance on one leg, cont

Why Pain Is Not a Badge of Honor—and How Injury Prevention Can Extend Your Dance Career One of the most dangerous myths in dance culture is that injuries happen suddenly and dramatically. In reality, many of the most debilitating dance injuries develop  slowly, quietly, and progressively . These are called  chronic overuse injuries , and they occur when tissues are repeatedly stressed without enough time or capacity to recover. Unlike acute injuries (like a sudden ankle sprai