A Rockette’s nighttime routine includes muscle recovery, self-care, refueling, and strategies to get restful sleep.
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Each dancer does almost 300 (!)
Which makes sleep both essential, and a little elusive for the 80 dancers in the troupe.
Everyone has their own process forwinding down, RocketteSoultana Schiavisays.
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She ices, stretches, and massages her muscles
Schiavi feels passionately about her post-performancecool-down routine.
Its essential for keeping your body healthy, she says.
Her go-to?Ice bathsin the cold whirlpools inside the athletic training facility at Radio City Music Hall.
Once home, Schiavi rolls out her sore muscles on afoam rollerwhile watching TV, then puts onYogaToestoe separators.
YogaToes help stretch out the muscles in my metatarsals.
Check out Radio Citys athletic training facility (including the whirlpools!
)and the Rockettes training regimen:
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I use a makeup removing balm byMilk Makeupto take off my show makeup, she says.
To combat this, she likes to useamika hair maskswhile in the shower.
Theyre really nice for hydration, she says.
She refuels based on tomorrows demands
Food plays an essential role in Schiavis physical recovery.
What I eat at night will depend on how many shows Im doing tomorrow, she says.
Her favorite post-performance meal is Greek-style pasta with tomato paste and a lot of butter.
It tastes really good!
Family, TV, and a weighted blanket help her sleep
Schiavi finishes each show positively bursting with adrenaline.
I watch TV, and call friends and family to recap my day, she says.
Then at night I sleep with aweighted blanket.
It sort of suppresses my nervous system a bit so I can rest.
These strategies help her to get between seven and eight hours of sleep each night.
I have to prioritize sleep to keep my brain focused and my body healthy, she says.
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