Ballet Science Blog

I went from spending my days in a ballet studio to a biomechanics lab. While those worlds may seem completely different, getting a PhD taught me some surprising lessons… not just about science, but about my body, learning, failure, and performance.

In this video, I share five things I learned from getting a PhD as a former professional ballerina, and how those lessons completely changed how I think about ballet training and movement.

Your spine doesn’t move on its own. An entire team of muscles, tendons, and ligaments makes ballet possible, and most dancers are only using half of them.

In Part 2 of the Ballet Science spine series, Dr. Caroline Simpkins (former professional ballerina, PhD in biomechanics) breaks down how the spinal support system actually works in ballet.

We examine the distinction between deep stabilizing muscles and global movers, why dancers tend to grip their backs and abdominals, and how this imbalance can limit technique and increase the risk of injury.

When I tell people that I went to college while dancing professionally as a ballerina, the reaction is almost always the same: How did you make that work?

In this video, I break down the five strategies that enabled me to balance school with a professional ballet career, including what my daily schedule looked like, the sacrifices it entailed, and what I learned along the way.

Your spine isn’t meant to be stiff, straight, or locked in place. It’s designed to move, absorb load, and adapt, and understanding its natural curves can instantly change your ballet technique.

In this episode of the Ballet Science Podcast, former professional ballerina and biomechanics Ph.D. Caroline Simpkins breaks down the bones of the spine and explains how each region… the cervical, thoracic, and lumbar spine… supports the technical demands of ballet.

Our research found that older adults who take ballet recreationally tend to be stronger, more powerful, and more balanced than non-dancers. These abilities… leg strength, power, balance, and coordination… are major components of fall prevention. But why might ballet make such a difference?

In this episode, we break down why ballet may support healthier aging through a unique blend of strength training, balance challenges, rhythm, coordination, memory, and attention.

Ballet naturally trains multiple fall-risk factors at once:

• Squats/pliés
• Calf raises/relevés
• Single-leg balance
• Multi-directional steps
• Whole-body coordination
• Cognitive challenge through sequencing and music

We also explain why fall history did not differ between dancers and non-dancers, and why that doesn’t contradict the functional advantages dancers showed. Factors like recent start dates, self-reported data, sample size, and influences such as vision, medications, and home environment all contribute to fall outcomes.

There’s growing interest in how ballet can support healthy aging, but surprisingly little research has focused on independent, healthy older adults who choose to take ballet classes on their own.

While previous studies have shown improvements in balance, strength, and gait in adults aged 50+, many have lacked comparison groups or were based on virtual classes.

This left an important question unanswered: Do older adults who regularly take ballet classes function differently, especially in ways related to fall risk, compared to non-dancers?

Falls are the leading cause of injury among older adults worldwide. As our population ages, finding effective, sustainable ways to improve balance, mobility, and overall physical function has never been more important.

While walking programs, strength training, and traditional balance classes can help reduce fall risk, many older adults struggle to stay consistent. So what type of movement do people actually enjoy enough to continue long-term?

That’s where dance, especially ballet, stands out.

Falls are the #1 cause of injury in older adults worldwide, but can ballet help?

In this episode of the Ballet Science Podcast, Caroline Simpkins, PhD, breaks down her published research in the Journal of Dance Medicine & Science, examining whether recreational ballet dancers aged 55+ show advantages in key fall-risk factors compared to non-dancers.

Using functional mobility tests, leg strength assessments, cognitive screening, and physical activity measures, this study explored how ballet may support strength, balance, power, coordination, and healthy aging.

How does a professional ballet dancer go from the stage… to becoming a strength and personal trainer? 💪

In this Ballet Science Podcast clip, Shane Wuerthner shares his powerful journey from dancing with the Vienna State Opera, the San Francisco Ballet, and the Queensland Ballet to transitioning into the fitness world. Shane opens up about his struggles with patellar tendinopathy, walking down stairs backward to avoid knee pain, and relying on ibuprofen to get through class.

After retiring from his 12-year ballet career, he turned to strength training, not just to stay active, but to heal. That shift ultimately resolved his chronic knee issues and launched his career as a trainer and founder of Athletistry.

What physical qualities are male ballet dancers really lacking, and how do you fix them? 💪

In this Ballet Science Podcast clip, Shane Wuerthner (former principal dancer and founder of Athletistry) breaks down the most common movement limitations he sees in male dancers and dance students.

From dancers who are strong but inflexible… to dancers who have neither strength nor flexibility… to young men thrown into partnering before their bodies have matured, Shane explains why male dancers often struggle with functional movement at 18-19 years old and how to build essential strength the right way.