Accelerate Dance and Fitness

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Accelerate Dance and Fitness Semi-private fitness classes are also offered for adults!

Accelerate Dance and Fitness offers supplemental training for dancers looking to prevent injury, refine their technique, or recover once and for all from an old injury.

10/19/2026

The SIJ functioning well is crucial for proper core and leg stability. If the SIJ is unstable, load will not transfer properly through the body. This will make unplanned weight transfers difficult, increase the risk of falling, you might see an increase in hip pain especially when transitioning from sitting into standing, and you might see the feet taking the load. So often when a dancer has had multiple foot injuries, it’s good to check the function of their SIJ as it’s likely to be contributing to overuse injuries especially.

10/16/2026

This is something more dancers should be aware of. A stuck SIJ can have a huge impact on your dancing. It can make your hips feel tight, heavy or stuck. Getting the SIJ moving properly will lighten your extensions, improve your balance, and have a huge impact on your flexibility. Just be careful as a lot of times a stuck SIJ is also an unstable SIJ. I’ll post a video of signs of an SIJ instability next!

How does this joint get stuck? If the joint is unstable, the muscles around it will tighten to create stability. Poor cueing can also contribute as cueing “tuck the tailbone” can destabilize the SIJ, and then it might tighten to create stability. Excessive gripping with the glutes or rotators could also lock it up.

Is it a foot problem? Or something else? These photos are just one lesson apart and we already see better use of her ran...
10/13/2026

Is it a foot problem? Or something else? These photos are just one lesson apart and we already see better use of her range without working on her feet. Scarlett has a great range of motion in her feet, but wasn’t able to utilize it in her releve so I searched for the answer. We have been working on strengthening the multifidus, and “floating” the torso, to decrease unnecessary tension in her pelvic floor and hips. I can’t wait to see Scarlett’s transformation as we work together more!

10/07/2026

A stretch should feel spread out over the area that is lengthening. If you feel a stretch in one specific spot, this might not actually be a stretch, but compression of the joint. Pinchy front of the hips? Squeezing the glutes to turnout could be the problem. Try taking a tennis ball to the back of the hips to do a trigger point release, then focus on exercises to get the glutes working more eccentrically, and exercises to isolate the deep rotators. I bet those hips will feel a lot better!

This dancer started lessons with me every other week over the summer. Upon evaluation, I noticed a good amount of instab...
10/01/2026

This dancer started lessons with me every other week over the summer. Upon evaluation, I noticed a good amount of instability in her lower back. We started out SUPER slowly as it took careful modifications to get things going. After a few slow weeks, she started to sky rocket. 3 months later and the work we did on her lower back not only changed her alignment in her plies, but opened her chest, relaxed her shoulders, lengthened her neck and even changed the shape of her jawline. Pretty fun to see! The day we redid her evaluation, I learned she had 19 degree scoliosis in her lumbar spine, but it is no longer progressing! No wonder strengthening her lower back had such an impact!

*shared with permission*

09/25/2026

As a movement specialist, I have noticed there are two types of dancers… those who get tighter after time off, and those who get looser and more flexible after time off. So what does this mean?

Dancers who get tighter after time off are likely the dancers whose movement patterns while dancing are better than their movement patterns in every day life. Dancing helps them build strength in a balanced way. These dancers should have a close look at their postural muscles and movement patterns outside of class to prevent them from losing their strength during their time off.

Dancers who get looser after time off are likely the opposite. They may not be working efficiently during class, and may be relying on their global muscles instead of their deeper or intrinsic muscles. These dancers do well with a “work as little as possible” approach to class, instead of “work hard” or “squeeze your ____” approach. This can help them access their deeper stabilizing muscles during class for more efficient movement.

It’s also possible to be a combination of the two! Sometimes class can help you feel looser, but pushing too hard can make you feel tighter! This is a sign you’re working a bit above the level your body is able to do movements successfully. These dancers should look at control at their end range of movement, and not be afraid to slow down a bit some days.

09/23/2026

Working on your needle or bridge? Knowing the difference between a stretch and compression is essential to help you prevent injuries and focus on the right area. Feel it in the back, back of hip, or one spot in the front of the hip? This is compression and a sign we need to work on stability in this area before repeating our needle over and over again. This can help prevent some potentially serious injuries such as spinal fractures and labral tears in the hip. A lot of young dancers want to work on these skills and will build flexibility easily, before they actually have enough control to do the movement safely.

09/18/2026

Does your dancer hit their poses, but then fall quickly out of them? Dynamic stability will give you control in any position and will allow you to move controlled, instead of relying on momentum. When a dancer who needs to work on transitions, it’s time to have a close look at their true stability!

09/16/2026

This Level 9 gymnast has been working with me for a few months and wanted help with her flexibility in her pike. Watch as her flexibility changes drastically in a matter of seconds! Why did this work? She was trying to get her flexibility from her back and her sacrum was stuck in a tucked position. We got her sacrum tilting by lifting the lower back, then rebalanced her core with her breath to help her access the most range in her hips. Breathing can help in SO many ways!



09/09/2026

I recently did a reel about not being afraid to slow things down. This is a perfect example of slowing things down, in order to help them move forward. A light touch under the barre can give the body a bit of proprioceptive feedback to help them balance, even if they’re not actually using the barre for support. Sometimes it’s enough to help them in center right after, sometimes they need a little while before it will translate. Give it a try!

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Near 75 And Virginia Parkway
McKinney, TX
75071

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+14107071097

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