Ballerina Profile: Jessica Rosevear Fox

10150550_10103658194825129_715991065_n (3)When did you start doing ballet as an adult?

I started ballet when I was 31 and have been dancing for about two years now. I started pointe last September. I love it!

Did you ever take lessons as a kid?

I took ballet lessons for a few years in elementary school and quit after fifth grade. It was just something I did; I wasn’t passionate about it.

Why did you decide to take ballet as an adult?

I became really intrigued by ballet the summer I turned 31. I read a book where the mother was a former ballerina, and I sort of thought, “Oh yeah, ballet, that’s a thing.” I started watching ballet videos on YouTube, reading different ballet blogs, and looking at ballet-themed photos and posts on Pinterest. I became really interested in pointe work. It fascinated me. Finally, I decided to check out an adult ballet class with the goal of eventually getting to pointe.

Where do you take classes?

I take classes at a dance and yoga studio about ten minutes away from my house. The classes are small, and so I’ve been able to grow a lot in a short amount of time. It’s a really nice community there. I’ve taken other classes in different studios, both in the area and in the city, but nothing beats my local studio.

What is your favorite part about ballet?

I have so many! I’m really drawn to the emphasis on precision, even if I don’t always achieve it. I love the push to be both powerful and graceful simultaneously. I also love my pointe shoes. They are my prized possessions! I love the feeling of waking up the day after a great class and feeling the soreness that tells me I worked hard previous day. I also love grand allegro. Tendus are my favorite barre exercise. I have lots of favorite parts of ballet!

What is your least favorite part?

I have really tight hamstrings, so developpes and extensions in general are hard for me.

Who/What is your ballet inspiration?

I’m inspired by professional ballerinas, pointe shoes, classical ballet music, my ballet teacher, and other adult ballerinas who are out there making it happen, imperfect as we are!

What motivates you to keep dancing?

I’m motivated by my own goals. I love dancing en pointe, and it’s something you need to do consistently to keep it up.

Do you take any other dance classes?

No, just ballet.

What are your hobbies outside of ballet?

I run a literary magazine inspired by Virginia Woolf called Killing the Angel, and I recently wrote a short story called “After the Ballet”, now available on Amazon, in part inspired by the ballet world. I’m obsessed with French language, French culture, and lavender, so part of the story is set in France on a lavender farm! I also like cooking, knitting, and running.

What advice would you like to give to those who want to start ballet or have just started?

I would say to go for it! Don’t worry about the reasons not to go; just try it out. Also, if you don’t like your studio, try others until you find the right one. In my experience, having the right teacher and the right environment makes a big difference.

Do you have a blog?

I have a website for my literary magazine and indie press.

Photo by Skyler Fox

Meet Mary Fran Wiley’s hope.dance Project

sp-adBallet saved me. Dance was medicine when nothing else was working.

I took my first ballet class since childhood on February 16, 2015 and I haven’t stopped since. I’m quite the unlikely ballerina – I’m a bit curvy and I suffer from a rare, progressive and incurable pain disorder called Complex Regional Pain Syndrome. It causes constant, intense pain even from a gentle breeze or soft fabric. The treatments I underwent caused my left leg to feel heavier and not feel the floor.

Ballet gave me the opportunity to start taking my body back. The building of the movements throughout class, the repetition of exercises on each side allowed me to relearn how to engage the muscles on the left side of my body. The stronger I got, the less secondary pain I had started to go away. I was able to walk and get through my day with more confidence.

I want to help others who suffer from pain disorders find this strength and freedom, so I am starting an organization to do just that. Hope.Dance will be focused on creating dance classes rooted in traditional dance forms like ballet and tap for pain sufferers. Using a model similar to the English National Ballet’s Parkinson’s classes, I want to create classes that are welcoming and beneficial. A place where the pain can melt away and no one feels like a burden on the rest of the class or be afraid if there are movements they can’t do.

To get started and before I can start fundraising, I need to create the legal entity for the organization (legal fees, state fees). I’m selling shirts to help cover these costs and maybe even help rent a studio for my first class.  If you don’t want a shirt, I have also set up a GoFundMe page.

The goal is to sell 100 shirts. If I hit that goal, I will raffle off a custom-made ballet skirt to one of the people who either bought a shirt or shared the campaign on social media. To enter the giveaway, send your order number or a screenshot of your social media share to hello@maryfranwiley.com with the subject “Sweat and Pirouettes Raffle.”

Knitting Projects for Class: Fingerless Mittens and Barre Leveler

Two problems that sometimes arise in ballet class are cold hands and wobbly freestanding barres. I found these two quick and easy knitting patterns that provide simple solutions.

Fingerless Mittens

With cold weather here, I see people layering on garments: leg warmers, rip stop (“trash bag”) pants, wrap sweaters, and more. One day I saw a person wearing fingerless mittens and thought, how clever! Fingerless mittens keep your hands warm while allowing you to still feel (or in my case sometimes grip) the barre. This free pattern from Lion Brand Yarn called Highland Gauntlets is perfect. Scroll down for instructions.

If you want to cover your lower arms as well as you hands, just follow the pattern. If you want to shorten the gauntlets and just cover you hands and wrist, simply shorten the gauntlet potion of the pattern to you desired length. I altered the pattern a little to shorten the gauntlet into fingerless mittens.

knithand2 (1)

knithand1 (1)

Freestanding Barre Leveler

 

Have you ever started class only to hold the barre and realize you unfortunately picked a wobbly one? The music has begun, the teacher has handed out combinations and it is too late to changes places … so you are stuck with a barre that moves every time you touch it. This barre is no help for balance and the sound it makes with every wobble is irritating/distracting. You could solve the problem by putting a towel under one of the barre’s four feet, but you might want to use your towel. A piece of paper is usually too thin to be helpful. I’ve seen an old ballet shoe shoved under a barre, but who wants to use his or her own ballet slipper in case there isn’t an extra one lying around the studio?

I’ve encountered plenty of shaky freestanding barres and finally decided to 1) test the barre for steadiness before class begins and 2) if needed, whip out my simple knit square to put under a foot of the wobbly barre. I used this simple pattern called “Not Your Average Washcloths” by Elizabeth Prusiewicz.

knittingbarre

Of course you could use any small square pattern — think of it like a coaster for the barre. Find simple knitted square patterns here and here.
Now you’re ready for the cold weather with warm hands on steady barres!

 

Kathryn Morgan’s 12 Week Challenge — Day 1

If you don’t follow Kathryn Morgan on social media, then you might not know that she’s performing at the Kennedy Center at the end of March. To help her prepare and get fit for it, she invited her readers to join her over the next 12 weeks to get fit, strong, and in amazing shape — by launching her 12 Week Challenge:

Morgan has created two versions of the challenge – regular and light. She’s also created workout calendars for the next 12 weeks (although only January is available right now).

Right now, I’m probably basing most of what I’m doing off of the Light schedule, although I expect to move everything around a lot (based on class, work and other workout schedules) since my life can seem so hectic at times. I’ve also done a lot of pilates and running lately, so I don’t want those to fall to the wayside for this challenge (since there’s only a day or two of core and cardio each week).

I don’t expect my workout schedule to change too much (other than coming back from ballet after a one month hiatus), but I love that this challenge will help me be more accountable and track my workouts more. I plan on keeping a journal of it here so that I can track my progress.

Here’s what I did for Day 1 (January 4):

  • 2 miles cardio on the treadmill
  • 15 minutes Pilates Flow (from this DVD set — which I love!)

Plan for tomorrow is to do follow along to one of Kathryn Morgan’s barre and center videos on YouTube (check out this great YouTube playlist with video suggestions for the challenge by fellow adult ballerina Mary Fran). I’ll also probably at least throw in a quick pilates flow as well with some light stretching.

Are you taking part in Kathryn Morgan’s 12 Week Challenge? Let me know in the comments!

Common Physical Therapy Exercises Applicable to Ballet

(Editor’s Note: These are notes from an adult ballerina’s experiences and the article was not written by a trained Physical Therapist. Please see a doctor before starting a new training regimen, and don’t push yourself beyond your limits! Read our disclaimer.) All photos by Helen Mao except #10. 

Two months after surgery for Morton’s Neuroma, I recovered well enough to move around fairly normally; I could even walk one mile for exercise. However, my left foot wasn’t strong and had little flexibility. I couldn’t curl my toes without using my hands to bend them! In order to help the last part of recovery, my podiatrist sent me to physical therapy.

I didn’t know what to expect but was delighted that many of the physical therapy exercises were ones that I had done in the past for ballet and pointe. Of course I needed to keep attending physical therapy sessions to make me DO the exercises consistently. Nonetheless, I found that the following physical therapy exercises designed to rehabilitate my foot also helped prepare me for returning to ballet class.

Exercises 1-5 are done seated in a chair.

  1. Golf Ball Rolls: Warm/loosen up your foot by rolling it forwards and backwards over a golf ball. Although the small hard golf ball helped me for physical therapy purposes, I’ve seen many dancers use a tennis ball before and after class to massage their feet.ex1golfball
  2. Towel Curls: Place a towel flat on the floor. Starting on the closest end, curl your toes to pick up the towel. Lift the towel slightly off the floor and pull the towel a little toward yourself. After putting it back on the floor, place your toes a little further away on the towel and repeat until you reach the other end of the towel. ex2towel1 ex2towel2
  3. Marble Pick-up: Pour a cup or bowl of marbles on the floor but keep them in one place.Using your toes, pick up the marbles one by one and place them back in the cup or bowl. I vary the toes I use to pick up the marbles (big, middle, smaller ones) in order to strengthen all toes. ex3marble
  4. Ankle alphabet: Pretend your big toe is a pen or that you are holding a pen between your big and second toes. Keeping your ankle still, draw the alphabet A-Z (either uppercase or lowercase) with your foot. ex4ankle
  5. Ankle Circles: Keeping your ankle still, slowly rotate your foot and ankle in a counter-clockwise direction and then in a clockwise direction. Repeat 10 times in each direction. ex5circle1ex5circle2ex5circle3ex5circle4ex5circle5

Exercises 6-9 are done while seated on the floor.

  1. Resisted Ankle Plantar Flexion: Loop a TheraBand around your left foot and straighten your left leg. Slowly press your foot down and up (resist popping back up!) using only your ankle. Repeat 20 times. ex6flexion1ex6flexion2
  2. Resisted Ankle Eversion: Straighten both legs. Loop the TheraBand around your left foot and hold the excess band with your right foot and right hand. Turn your left foot out and repeat 20 times. Switch the exercise to your right foot and repeatex7eversion1 ex7eversion2
  3. Resisted Ankle Inversion: Cross your legs with the right leg underneath. Loop the Thera-Band around your right foot and hold the excess band with your left foot and right hand. Turn your right foot in and repeat 20 times. Switch the exercise to your left foot and repeat.ex8inversion1 ex8inversion2
  4. Calf and Achilles Tendon Stretch: Loop the Theraband around your extended leg’s foot. Position the Thera-band around the ball of the foot and gently pull on the Thera-band to stretch your calf muscles and Achilles Tendon. Keep your knee straight. ex9calf
  5. Hamstring Stretch: Can be done using Therabands or a strap, rolled towel, bungee cord, etc. Just lie on your back and wrap whatever you’re using under or around your foot. Then, trying to keep your leg straight, pull your leg up with your arms.
    Image via Flickr user bwanderd with Creative Commons License.

    Image via Flickr user bwanderd with Creative Commons License.

Exercises 11-14 are done while standing.

  1. Thera-Band Loop Side Walk: Tie the Theraband in a loop around your legs just above the knees. Walk sideways slowly by first stepping hip-width with your right foot; then bringing your left foot in next to your right foot. Keep feet pointing straight forward. Walk about 25 yards. Repeat walking sideways the other direction.ex11side1 ex11side2 ex11side3
  2. Thera-Band Monster Walk: Use the same loop and position but this time step forward and out to the side so feet are hip distance part, alternating feet. Keep feet facing straight forward. Walk about 25 yards.ex12monster1 ex12monster2 ex12monster3ex12monster4 ex12monster5 ex12monster6ex12monster7
  3. Balancing on half ball: Stand on half ball balance trainer (i.e. a Bosu Ball), first with two feet and then with one. Balance for 1-3 minutes.ex13ball
  4. Heel Lifts: Stand behind a chair (or anything stationary and releve on two feet 20 times. If desired, repeat exercises on one foot, and then the other. ex14heel1ex14heel2
  5. Cool-down roll: Finally you’ve earned the right to sit down in a chair and cool down by rolling your foot over frozen water bottle.ex15cool

Of course you can look up more detailed information on these exercises and use whichever ones help you not only in ballet but also in everyday movement. Luckily, most of these exercises can be done while watching TV!