Instagram story viewer> @_movewithnina> Posts

Nina | Dance & Movement Coach

@_movewithnina

3.9K

followers

46

following

💃🏽 helping dancers move stronger + safer
✨ workshops & 1:1
📍Charlotte, NC | virtual & in-person ↓
💌 [email protected]

POSTS STORIES REELS TAGGED

Strong ankles = better support for everything you do on your feet.

Especially if you dance, wear heels, or feel like your ankles are a little wobbly, these are great exercises to add into your routine.
Try these and focus on control, stability, and quality of movement over rushing through the reps. These clips are sped up for the video.

Save this for your next workout or dance warm-up and tag a bestieee. No baby deer in heels over here okay!!!

What do you want to see next? Exercises for stronger hips, or beginner splits? 👀

#dancetraining #danceconditioning #injuryprevention #ankleexercises #anklepain by @_movewithnina

219

7

a month ago

Trying to get your middle splits and feel like you’ve been stretching forever but still stuck?

Comment “SPLITS” to join the waitlist for my 30-day middle split challenge if you’re ready to commit to improving your flexibility ♥︎

The thing is, just sitting in passive stretches may not be enough.

Mobility and end-range strengthening can help you make that new range more accessible, controllable, and usable.

If you want deeper, usable flexibility, you need to teach your body how to actively control and produce strength in those deeper ranges. Not just relax into them.

That’s why my routine combines
- mobility
- active flexibility
- end-range strengthening
- controlled movement

Save this and add it to your flexibility routine! 💖

#middlesplits #middlesplit #flexibility #splits #splitstraining by @_movewithnina

21k

61

a month ago

Your knees do A LOT for you. Give them some love ✨

This routine is created to support stronger, happier knees to keep you moving for a long time.

- Tib raises to strengthen the muscles along the front of the shin. This helps absorb force when landing, jumping, decelerating.
- Eccentric taps to train the quad to control and protection the knee through repeated use.
- RDL iso holds to build strength in the hamstrings and glutes for stability.
- Rotational split squats for strength and control through rotational movements.

Save this for your next training session. Your future knees with thank you 💝

if you’re interested in 1:1 coaching, fill out the form in my bio and let’s see how I can support you ♥︎

#dancetraining #danceconditioning #injuryprevention #kneeexercises #kneepain by @_movewithnina

20k

75

a month ago

Dance demands A LOT from our hips. From battements to splits, to développés to floorwork, our hips are constantly moving through different ranges of motion WHILE bearing our body weight.

This is why stretching and flexibility alone are not enough! We also need the STRENGTH & STABILITY to control and support our bodies through the full ranges of motion.

Hip CARs (Controlled Articular Rotations) are one piece of the puzzle when it comes to hip mobility, strength, and control. This drill is a form of active mobility that challenges you to move your hip joint through its full available range of motion with as much control as possible, without relying on momentum.

Dance conditioning is equally as important as technique training. The goal is to prevent pain, not try and figure out what to do when it happens.

Save this drill and try it out, your hips will thank you!!!

#danceconditioning #dancetraining #danceeducation #dancerstrength #danceteachers hip pain, hip exercises, hip mobility by @_movewithnina

36

0

4 days ago

if you’re working toward your front splits, try adding these exercises to your routine 🤸🏽‍♀️✨ and follow for more tips!!

how close are you to your splits??

#frontsplits #splitstraining #mobilitytraining #flexibilityhacks #splitsprogress by @_movewithnina

2k

12

8 days ago

my first and definitely not my last 🏎️🏁🔥

#nascar #nascarracing #bankofamerica400 #charlottemotorspeedway #racecardriver Charlotte, Charlotte creator taken in Charlotte Motor Speedway by @_movewithnina

66

6

4 days ago

Turn out comes from the deep rotators in the hips. Forcing turn out from the knees or ankles causes overcompensation and can lead to injury.

Most dancers train external rotation constantly but internal rotation is equally as important to maintain balanced strength!

Add these into your training & follow for more tips 🩰💖

#dancer #dancertraining #turnouttraining #dancetechnique #danceconditioning dance turn out exercises, hip internal rotation, strength and conditioning for dancers by @_movewithnina

60

0

7 days ago

can u tell what my favorite color is 🌺🌅🌻🦋🧡✨ by @_movewithnina

52

20

6 days ago

this is ur sign to stop forcing ur stretches and to start strengthening your end ranges!!!

if u want ur chest to touch the floor, chances are you need more strengthening & mobility work

save this routine & follow for more flexibility & mobility tips 🤸🏽‍♀️💖

#middlesplits #pancakestretch #splitstraining #mobilitytraining #flexibilitygoals by @_movewithnina

186

5

8 days ago

Meet our dance instructor Nina!! Sundays walk will include a dance with @_movewithnina to get us moving & have some fun! Wear pink, bring a mat and come get loose! Walk + açaí bowls after the dance party! Come out, have fun and try something new! Keep your body moving! Do something that makes you feel good 🩷 taken in Charlotte, North Carolina by @_movewithnina

22

4

7 days ago

who can relateeee 🤭

#gettingready #relatable #danceparty #girlythings #maincharacterenergy by @_movewithnina

23

6

9 days ago

dance has always been there for me ❤️‍🩹 as a kid, dance literally saved my life. it was a place I got to go physically and mentally where nothing else mattered. the moment I stepped into the studio I got to forget about anything else going on. and ever since I can remember, dance has been incredibly therapeutic and healing for me. so ya, I’ll do it anyway, every time. it’s always been bigger than just the steps for me.

#dancetherapy #movementismedicine #mentalhealth #danceinspiration #healingjourney by @_movewithnina

106

0

11 days ago