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Ballet, pointe, dance injury prevention, dance conditioning, PBT, certified Pilates Instructor and modern instructor.

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Accelerate Dance & Fitness is excited to announce semi-private classes for the 2026-2027 season! And I’m excited to finally offer a weekend class option for dancers ages 9-11 as well as a weekday class for slightly younger dancers. Great for drop-ins or register for the semester! Pre-approval is required so reach out at becca@acceleratedance.com if interested.

Interested in private lessons? I have a limited number of private lessons available this semester. Don’t see an option that works with your schedule? Be sure to add yourself to the online waitlist. Schedule online at www.acceleratedance.com.

Adults, interested in learning some of these techniques for your own body? Join us for my Friday Morning Adult Pilates classes. No dancing required 😉.

#pilates #dallasdance #ballet #dfwdance #dancespecialist by @beccabullersigmund

Still planning your summer? Join me for semi-private classes or private lessons where we work on flexibility, strengthening and ballet technique. Classes are available for ages 6-8, 9-11, 10-12 pre-professional level and ages 12 & up. Virtual private lessons are also available and virtual classes are coming soon! More information available at www.acceleratedance.com or email me at becca@acceleratedance.com!

Thank you to my beautiful students who are a part of this video
@maevedancegram
@sophiasutaria
@katy_n_lee
@theoliviabell
@sammyspretties
And Rylie

#summerdance #ballettraining #dallasdance #dfwdance #danceconditioning by @beccabullersigmund

Ever see my students progress photos and wonder how their turnout gets so much better, without us even working on turnout? Check this out! If the deep stabilizer muscles in the lower back need strengthening and the psoas is stabilizing the spine, this can block access to your standing leg turnout. Try this test to see if it has any impact on your ease of turnout. If so, start by stabilizing the lower back, and you’ll reach your turnout goals a lot faster!

A side note, the first time I did this I didn’t notice any change until I had my hands physically supporting my spine as my spine was not stable enough for the towel to even help. Best to work with a movement professional to find out for sure!

#turnout #ballet #ballerina #balletdancer #dallasdancers by @beccabullersigmund

Every time I get to work with this young man, I am blown away by not only his potential, but his focus and commitment to details. He has made incredible progress in only about a dozen lessons since January, with no formal ballet training this school year. Be sure to swipe through to see his before video and pictures!

@owentflips2015 has a super bendy lower back and extremely flexible hips. We have been working hard to build stability in his lower back and to keep a small natural curve in his lower back. It may look like he arches his back too much, but he was actually arching his upper back BECAUSE his lower back was collapsing. In working on INCREASING the arch in his lower back, his back is straighter, his turnout increases, his arms soften, and so much more!

#bendyback #dancer #boysdancetoo #dancers #ballet by @beccabullersigmund

The SIJ functioning well is crucial for proper core and leg stability. If the SIJ is unstable, load will not transfer properly through the body. This will make unplanned weight transfers difficult, increase the risk of falling, you might see an increase in hip pain especially when transitioning from sitting into standing, and you might see the feet taking the load. So often when a dancer has had multiple foot injuries, it’s good to check the function of their SIJ as it’s likely to be contributing to overuse injuries especially.

#sijoint #ballet #dancer #balletdancer #dallasdance by @beccabullersigmund

This is something more dancers should be aware of. A stuck SIJ can have a huge impact on your dancing. It can make your hips feel tight, heavy or stuck. Getting the SIJ moving properly will lighten your extensions, improve your balance, and have a huge impact on your flexibility. Just be careful as a lot of times a stuck SIJ is also an unstable SIJ. I’ll post a video of signs of an SIJ instability next!

How does this joint get stuck? If the joint is unstable, the muscles around it will tighten to create stability. Poor cueing can also contribute as cueing “tuck the tailbone” can destabilize the SIJ, and then it might tighten to create stability. Excessive gripping with the glutes or rotators could also lock it up.

#sij #ballet #flexibility #balletdancer #dancer by @beccabullersigmund

Is it a foot problem? Or something else? These photos are just one lesson apart and we already see better use of her range without working on her feet. Scarlett has a great range of motion in her feet, but wasn’t able to utilize it in her releve so I searched for the answer. We have been working on strengthening the multifidus, and “floating” the torso, to decrease unnecessary tension in her pelvic floor and hips. I can’t wait to see Scarlett’s transformation as we work together more!

#releve #ballet #ballettraining #dancer #dallasdance by @beccabullersigmund

A stretch should feel spread out over the area that is lengthening. If you feel a stretch in one specific spot, this might not actually be a stretch, but compression of the joint. Pinchy front of the hips? Squeezing the glutes to turnout could be the problem. Try taking a tennis ball to the back of the hips to do a trigger point release, then focus on exercises to get the glutes working more eccentrically, and exercises to isolate the deep rotators. I bet those hips will feel a lot better!

#turnout #hips #ballet #balletdancer #dallasdance by @beccabullersigmund

This dancer started lessons with me every other week over the summer. Upon evaluation, I noticed a good amount of instability in her lower back. We started out SUPER slowly as it took careful modifications to get things going. After a few slow weeks, she started to sky rocket. 3 months later and the work we did on her lower back not only changed her alignment in her plies, but opened her chest, relaxed her shoulders, lengthened her neck and even changed the shape of her jawline. Pretty fun to see! The day we redid her evaluation, I learned she had 19 degree scoliosis in her lumbar spine, but it is no longer progressing! No wonder strengthening her lower back had such an impact!

*shared with permission*

#scoliosis #ballet #dancer #dancerofinstagram #corestability by @beccabullersigmund

As a movement specialist, I have noticed there are two types of dancers… those who get tighter after time off, and those who get looser and more flexible after time off. So what does this mean?

Dancers who get tighter after time off are likely the dancers whose movement patterns while dancing are better than their movement patterns in every day life. Dancing helps them build strength in a balanced way. These dancers should have a close look at their postural muscles and movement patterns outside of class to prevent them from losing their strength during their time off.

Dancers who get looser after time off are likely the opposite. They may not be working efficiently during class, and may be relying on their global muscles instead of their deeper or intrinsic muscles. These dancers do well with a “work as little as possible” approach to class, instead of “work hard” or “squeeze your ____” approach. This can help them access their deeper stabilizing muscles during class for more efficient movement.

It’s also possible to be a combination of the two! Sometimes class can help you feel looser, but pushing too hard can make you feel tighter! This is a sign you’re working a bit above the level your body is able to do movements successfully. These dancers should look at control at their end range of movement, and not be afraid to slow down a bit some days.

#dancer #ballet #balletdancer #dancerproblems #flexibility by @beccabullersigmund

$Working on your needle or bridge? Knowing the difference between a stretch and compression is essential to help you prevent injuries and focus on the right area. Feel it in the back, back of hip, or one spot in the front of the hip? This is compression and a sign we need to work on stability in this area before repeating our needle over and over again. This can help prevent some potentially serious injuries such as spinal fractures and labral tears in the hip. A lot of young dancers want to work on these skills and will build flexibility easily, before they actually have enough control to do the movement safely. #dancemom #needle #dancer #gymnast #competitivedance by @beccabullersigmund$

Becca Buller Sigmund

@beccabullersigmund