The program is designed for competitive and pre-professional dancers ages 11 and up.

Younger dancers can follow along with parental support and supervision, especially for the educational content.

The entire program is designed to be flexible and customizable. Most families begin learning the material with 2–3 sessions per week. Lessons within the Tutorial section are 3-18 minutes, while full Follow-Along Sequences can take approximately 20-35 minutes.

Some dancers may choose to focus on a different module each day, while others learn a lesson within the module then implement it into a routine during their cool down after class or performance before moving on to the next lesson.

The goal is to help your dancer develop awareness and learn practical recovery skills through education (Tutorials) so they understand how to personalize and apply independently over time without following the videos = knowledge you keep.

As dancers become more familiar with all the techniques offered, they can choose what their body needs: release work, nerve flossing, stretching, breath, or full Follow-Along sequences. Eventually, not needing to rely on the guided videos and only returning for a new prop option, when their dance demands change, or for a refresher. This is where true embodied learning resides: your dancer is not just following instructions, they are building lifelong self-care skills that can support them well beyond the studio = Empowerment and Autonomy!

1. Competitive dancers who want to stay mobile and consistent.

2. Pre-professionals managing heavy workloads.

3. Young dancers developing healthy habits early.

4. Recreational dancers seeking comfort, confidence, and progress.

5. Parents who want to support their dancer’s well-being.

6. Teachers and studios building safe, sustainable training environments.

You receive lifetime access to each purchased module, including all future updates of that module.

You also receive immediate access to all the foundation educational materials.

If you have more than one dancer at home, they are welcome to move through Release and Recovery together.

In fact, it can become a healthy family habit and a simple way to encourage body awareness, recovery, and self-care.

You will simply need to manage the sharing of access to one course library inside the portal.

The routines use common household items, such as a ball (lacrosse, tennis, pinkie, or neuro stimulating ball), yoga mat or towel, and a strap or belt. Each technique is demonstrated with a variety of prop options, so start with what you have on hand before expanding your Release Equipment Toolbox such as a foam roller or a specialty item.

Using the full Release and Recovery sequences, is ideal for the end of your training day, a weekend, or rest day. This is because deeper release work can leave muscles more relaxed and may temporarily reduce the power and readiness for force production you want for demanding dance training.

Between classes, rehearsals, or performances, you can still choose one or two gentle self-care tools to help relieve an area that feels tight or uncomfortable. Keep it gentle, brief, and intentional, then reassess how your body feels before returning to movement.

Think of it this way: quick relief when you need it; fuller recovery when your work is done.

No. Release and Recovery is an educational and wellness-focused program, not a substitute for individual medical advice, diagnosis, or treatment. I encourage dancers and parents to work with qualified healthcare providers for pain, injury, or medical concerns. This program is designed to support dancers with self-care tools between professional appointments.

Wear anything that allows you to move comfortably and relax. Dancewear, athletic clothing, or cozy layers all work well, especially if you are doing a session at home or winding down after training or performances. Layers can help keep your body warm as you cool down and settle into recovery.

Note: Loose hair or clothing can get caught under foam rollers. Tie your hair back and tuck in loose shirts for comfort and ease.