How Dance Can Impact Your Body

My name is Antoinnette and I have just finished one week of year 10 work experience at Inner Strength Bayside. I enjoy doing contemporary and hip hop so have written a blog describing how dance can impact your body.

My week here at Inner Strength Bayside has been an amazing experience. I have learnt a lot about physio and Pilates and the staff have really helped me understand more about keeping the body strong and active through observing both classes and patients. I have had an astounding experience with all the physios here as well; they were warm and welcoming and they were up to teach me some Pilates during my experience. Overall, my work experience with Inner Strength will definitely be a highlight for this year.

Dance serves as an excellent form of physical activity that not only promotes enjoyment but also offers significant benefits for both physical and mental health, while enhancing core stability. However, it’s crucial to recognize that improper dance practices can lead to potential negative impacts on the body.

Positive Impacts of Dance

From a physiotherapy standpoint, dance engages multiple muscle groups, thereby improving overall fitness and endurance. Different dance styles target specific muscle groups, effectively enhancing core strength and flexibility. Beyond physical benefits, dance fosters self-confidence, self-esteem, and social skills, which are integral to holistic well-being. Regular dance participation also contributes to core strengthening and improved posture, essential for optimal body mechanics and injury prevention in daily activities.

Preventing Injuries

Despite its benefits, dance can lead to injuries if not approached with care. Intense training without adequate preparation can strain the lower back and knees over time. Therefore, it’s important to prioritise warm-up routines that include dynamic stretches to prepare muscles and joints for the demands of dance. Additionally, cooling down post-dance with static stretches helps in muscle recovery and relaxation.

Tips for Injury Prevention

Here are some tips that I have learnt to prevent dance-related injuries:

  • Warm-Up: Always begin with a thorough warm-up session to increase blood flow and prepare muscles and joints for dance movements.
  • Hydration: Maintain proper hydration levels to support muscle function and prevent fatigue during dance sessions.
  • Progress Gradually: Especially for beginners, gradual progression in dance practice helps build endurance and technique while minimizing the risk of overuse injuries.
  • Technique Focus: Emphasize proper dance technique and form to reduce strain on muscles and joints, enhancing movement efficiency and reducing injury risk.
  • Observation and Learning: Learn from experienced dancers to understand correct technique and execution, ensuring safe and effective performance of dance moves.


In summary, dance offers numerous physical and mental health benefits when practiced with mindfulness and proper technique. Physiotherapists encourage dancers of all levels to approach dance with awareness of their body’s capabilities and limitations. By incorporating appropriate training principles into your dance routine, you can maximize the benefits of dance while minimizing the risk of injuries.

For more personalized guidance on optimizing your dance practice or managing dance-related injuries, consult a Physiotherapist.

Let’s dance smart and enjoy the journey to a healthier you!


By Antoinette D’Agostino, Year 10 Work Experience Student.