The cast of Dancing With the Stars may make the cha-cha, foxtrot, and samba look effortless on screen, but they put in work behind the scenes. Sure, hours of rehearsals are part of the equation, but according to the show’s long-time physical therapist Gina Minchella, DPT, the stars’ recovery routine is just as instrumental in helping them take the spotlight week after week.
After all, injuries on DWTS can hinder performance (like they did this season with season 34 celeb dancers Alix Earle and Danielle Fishel), so Dr. Minchella has a playbook for keeping the crew healthy. “My approach is very preventative. It’s really taking on a lot of techniques that help prevent injuries,” Dr. Minchella tells SELF.
Over the last 13 years with DWTS , she has built a team of physical therapists who support the cast (both pros and celebs) throughout the season and the Dancing With the Stars Tour. Together, they design individualized and highly specific recovery routines depending on each dancer’s body.
Here’s how she keeps the team going during grueling workouts—and advice to incorporate her tips into your routine.
1. Focus on active recovery.
The cast of DWTS asks a lot of a few muscle groups—namely, the hips, lower back, and hamstrings. So, when Dr. Minchella programs an active recovery or stretching routine for the dancers, she tailors her recommendations with a special focus on the piriformis.
“The piriformis is always a culprit for hip pain and low back pain,” she explains, referring to a small muscle located deep in the glutes. A too-tight piriformis stresses the sciatic nerve, which runs from the base of your spine all the way down your leg.
To keep the piriformis loose, Dr. Minchella recommends two hip stretches: pigeon pose or figure four pose. A low lunge to stretch out the hip flexors is also a great option for the dancers, she adds. “I will actually manually stretch them by letting [the dancer’s] leg kind of hang off the table,” she explains.
The takeaway for dancers and non-dancers alike? Identify the key muscles you use for your workouts, and make sure to give them plenty of love. If you’re a rock climber, you may want to focus on your upper back, hamstrings, and forearms, for example. And runners may want to give love to their hamstrings, quadriceps, and glutes.
2. Treat your warm-up like part of your recovery.
Dr. Minchella considers warm-up routines to be an essential part of recovery. “They’re preparing their muscles and joints for handling whatever they’re taking on. Then the recovery period is even easier, and even more beneficial.”
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