How to Improve Your Arches

Many of you have been asking me how to improve and strengthen your feet, so here are my tips on how to improve your arches!

When I first started dancing after my Anorexia and concussion, I was really far behind all the other girls my age.  All the other 13-year-olds were busy with pointe work and variations, and I didn't have my splits, and didn't even know all the names of the steps!  I was determined to catch up to my peers, so I stretched everyday, and did a ton of exercises to strengthen my weak feet.  In only 2 months, my feet were strong enough to go en pointe!  I still stretch and strengthen my feet every day, using the same exercises I did when I was first starting out.

Relevés are the most simple, yet most effective foot-strengthening exercise.  Whenever you have a moment, do some relevés!   As part of your daily stretching, do 32 relevés first on both feet, then 32 on the right and left feet separately.  If you still don't feel the burn in your calves, keep going until you do! It is amazing how much this will improve your demi pointe and pointe work!

My go-to strengthening tool is my heavy weight Theraband!  If you don't already have a Theraband, it is a great long-term investment in the strength of your feet.  It can be used to strengthen other parts of your body as well!  Therabands come in different resistant strengths, and can be purchased using one of the links below:

Medium Weight
Heavy Weight
Super Heavy Weight

Therabands are great for many different exercises.  Here are my three favorite exercises:

1.  The simplest exercise is just pointing and flexing, using the theraband for resistance.  Make sure to extend through your ankle into full demi pointe, then press slowly through your toes, and use resistance when coming back to demi pointe, then to a flexed position.

2.  To create mobility and strength in the ankle joint, draw the alphabet with the Theraband over the ball of your foot.  Be sure to move your ankle through its whole range of mobility, and make each letter slow and controlled.

3.  Another simple but effective exercise to create mobility and strength in the ankle is simple ankle circles, with the Theraband over the ball of the foot.  Do 30 clock-wise, and 30 counter-clock-wise on each foot.


In your everyday classes, be sure to focus on working through your feet in every movement, especially the simple tendus and jetés in the beginning of class.  Teachers and directors are not looking for perfectly arched feet… they are looking for quality footwork, and articulation in pointe shoes.

If you only have time to add one exercise to your daily schedule, add some simple one-legged releves on each foot.  This was the main exercise I did when preparing for pointe work, and it will make a huge difference in the strength and shape of your feet (and how soon you get your pointe shoes!) 

Here is an interesting article on the importance of relevés: http://balletpages.blogspot.com/2011/07/if-i-could-only-add-one-exercise-to.html?

Also, you might consider investing in a foot stretcher.  I own both the Ballet Foot Stretch, and the Pro Arch, and they are great for gaining flexibility in the arch, ankle and metatarsal area.  However, you have to be extremely cautious when using a foot stretcher.  It is very easy to over-stretch your feet and ultimately injure yourself if you do not follow the accompanying directions. Always use foot stretchers with caution, while warmed up.  You can purchase the Ballet Foot Stretch HERE, and the Pro Arch HERE.

I also have two YouTube videos on how to stretch and improve your arches.  The exercises I show should really help you!  You can watch the videos below:

Thanks for reading, and I hope I helped!

Love,

Clarissa May

Find me on Social Media:
Youtube: Live On Pointe
Instagram: @clarissamay
Facebook: Live On Pointe
Twitter: @clarissamay09

Clarissa's Day at the Fair (behind the scenes at a photoshoot!)

Have you seen my most recent video? It is a peek behind-the-scenes of my photoshoot and flash-mob performance at the fair!  Watch it, and let me know what you think!  

Love,

Clarissa May

Find me on Social Media:

Instagram: @clarissamay

Facebook: Live On Pointe

Twitter: @clarissamay09
Youtube: Live On Pointe & Clarissa May

Backstage and Pre-Show Routine

You guys have been asking me for pre-performance tips, so I just uploaded a video of my backstage and pre-show routine! I hope my tips and tricks help you… feel free to comment with some of your own! 

Love,

Clarissa May

Find me on Social Media:

Instagram: @clarissamay

Facebook: Live On Pointe

Twitter: @clarissamay09
Youtube: Live On Pointe & Clarissa May

Exclusive Peek Inside Open Class!

Many of you have been asking to see me dance, so I figured I would share some barre with you!  I am very aware that I have MANY things I have to work on.  There is an infinite list of things that need work, and I work as hard as I can in each class to correct them!

Click the link below to watch, and don't forget to subscribe!  Leave me a comment, and let me know what you think!

Love,

Clarissa May

Find me on Social Media:

Instagram: @clarissamay

Facebook: Live On Pointe

Twitter: @clarissamay09
Youtube: Live On Pointe & Clarissa May

My Daily Stretch Routine

You guys have been asking what stretches I do everyday, so I made a video of my daily stretch routine!  I stretch for about 30 minutes every day, and I hold each stretch for 2-3 minutes.  Enjoy, and let me know how my routine helps you!

Love,

Clarissa May

Find me on Social Media:

Instagram: @clarissamay

Facebook: facebook.com/LiveOnPointe

Twitter: @clarissamay09
Youtube: Live On Pointe & Clarissa May

The Tale of Many Tails (Jenna's Story)

First of all, I would just like to say that I am so humbled that my story has inspired so many people!  I have met so many amazing people through my journey, and I have been searching for a way to share more inspiration with my readers.  So, I have decided to start interviewing other dancers who have overcome hardships, in the hopes that they will inspire you too!  I always say, everyone has a story!


My first interview in this series is with Jenna.  Jenna is 14 years old, and she is living with Ehlers-Danlos syndrome type 3.  EDS type 3 effects the joints, causing severe joint pain and dislocations.  Jenna was a dancer until this past January, when EDS forced her to stop dancing.  This is her story...

"I have always been double jointed. Starting in 5th grade, I had constant pain in my joints, and sometimes felt like joints were going out of place, then going back in. I ignored these symptoms, thinking they were the result of dancing 6 days a week.  The pain in my knees worsened, so I told my mom.  I was mis-diagnosed with tendonitis. The next year, I started to become extremely injury prone.  It seemed like I always had one injury after another. If you were to look at our photo albums, you would see that I always had some sort of brace on some part of my body.  Because of all my injuries, I missed a lot of dance.

"On July 5, 2013, I dislocated my left knee while doing a lunge in class.  It was out for two hours before the doctor at the hospital finally put it back in.  Recovery was tough.  I used crutches and an immobilizing brace for a month or so.  Then, my friend accidentally sat on my knee and I had to start the recovery process all over again.  

"Once I recovered from that, I started to dance again.  But I started to get severe vertigo daily.  After Christmas, I was so sick, I went from being 111 pounds to 104 pounds (my height is 5'8'').  In January of this year, I was diagnosed with Ehlers-Danlos Syndrome. 

"In March, I was hospitalized for a week.  My mom told the doctors that she knew I wasn't dying, but it felt like it.  I would take a bite or two of food, then get too nauseous to eat.  I drank Ensure nutrition drinks to help gain the weight back.  During my hospital stay, I was diagnosed with dysautonomia.  I also met my great friend, Brooklyn, who has the same conditions as me. 

"I am now taking chromolyn sodium for dysautonomia & low dose naltrexone for EDS. The chromolyn sodium is working very well for my dysautonomia (although I still get sick).  The low dose naltrexone isn't quite working for me yet, but people with EDS have had good results with it. It's supposed to bring pain levels down to a 3-5. I'm also trying The Maker's Diet by Jordan Rubin. He basically cured himself from Crohn's disease and 17 other illnesses by eating healthy and praying. Although he did not have Ehlers-Danlos, I'm trying the diet. 

"My mom and I are expecting me to have a better quality of life than I have now. We know that I'll still have dislocations etc, but that's okay. You have to accept what you can't change.  I have a wonderful mom, and I know she'll always take care of me.  I also want to point out that I have amazing friends who support me every step of the way.  I don't know what I'd do without them. I am also writing a book called 'Only Time,' about a girl who has my conditions, and I am basing her experiences off mine."


Q & A with Jenna!

Q: When were you diagnosed with Ehlers-Danlos Syndrome?
A: I was diagnosed with Ehlers-Danlos syndrome type 3 in January. 

Q: When did you stop dancing?3. I stopped dancing around late January or early February.

Q: What is it like to live with EDS?
A: With EDS, I always have joint pain & frequent dislocations. I was also diagnosed with dysautonomia (a malfunction of the Autonomic Nervous System) in March (during a hospital stay).  The dysautonomia makes me feel sick a lot. I'll feel as if I'm getting the flu, but I'm not contagious at all. It's very hard with EDS and dysautonomia, because I never know how much I can do everyday. If I do too much, I pay for it by having more extreme pain, or feeling sick.  I look normal even when I feel terrible, and it really is hard to hear someone say, "Oh you look so good!" when you feel so bad.

Q: If you could tell someone only 5 facts about EDS, what would you tell them?A: If someone were to ask me to give them five facts about EDS, I would say:

1. People with EDS have high joint pain & frequent dislocations.
2. We have a much higher pain tolerance than most people. Our 6 would be a 8, 9, or 10 to others without an illness.
3. Zebras are the EDS mascot because when doctors hear hoof beats, they think horses and not zebras.
4. It is very easy for us to dislocate without trauma. Ex: Picking up a milk carton, getting off the floor, opening the refrigerator,  etc.
5. We are not lazy, not crazy, just in pain.

Q: How does EDS effect your everyday life?A. I am mostly bedridden, but I am able to go places sometimes. I do physical therapy in a pool. My mom is doing a lot of research so I can live a better quality of life, but I will always have to be careful with my body.  There is no cure on Earth for EDS, but I will be cured in Heaven.


Although Jenna is currently bedridden, she hasn't given up on dance.  Her current goal is to be able to do barre, and someday teach dance.

This is the first in a series of interviews I will be doing to help dancers share their inspirational stories.  Everyone has a story, and it is important to share them!  If you or someone you know has an inspirational story to share, please email me: liveonpointe@gmail.com

Love,

Clarissa May

Find me on Social Media:
Youtube: Live On Pointe & Clarissa May
Instagram: @clarissamay
Facebook: Live On Pointe
Twitter: @clarissamay09

How To Improve Arabesque, Penché, and Needle

Many of you have been asking me to share the exercises I do to stretch and strengthen my back for Arabesque, Penché, and Needle.  So, my most requested video is up on YouTube!

Don't forget to subscribe!

My back is naturally flexible, but I still stretch everyday to maintain a high arabesque and overextended needle!  Always remember that the path to success is through dedication… stretch consistently everyday, and you will see results!

Good luck with your stretching, and let me know how it goes!

Love,

Clarissa May

Find me on Social Media:
Youtube: Live On Pointe & Clarissa May
Instagram: @clarissamay
Facebook: Live On Pointe
Twitter: @clarissamay09

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