How one can Make Muscle Reminiscence Work for You

Our bodies are smart. They can remember patterns, recognize familiar sensations, and automatically engage to keep us safe in the face of danger. Most bodies learn the mechanics of simple movement very early on—walking, sitting, standing—and then never have to be reminded of how to perform those actions again. We trust our bodies to remember how to move through the world without having to consciously think about each step. And as dancers, we can apply this same theory to our training in order to perform more advanced movement with a similar sense of release.

This practice is commonly known as developing “muscle memory,” the act of the body understanding what it has to do without conscious thought. While the theory seems simple enough, digging into the deeper nuances of how to build and use this intelligence most effectively can further expand dancers’ possibilities as artists.

Cultivating the Skill

Building muscle memory takes determination, clarity, and focus. Kristen Lee, the dance program coordinator and an adjunct professor at Hofstra University, tries to dispel the idea that this simply refers to a laid-back rinse-and-repeat of moves so they become second nature. It’s not about the quantity of repetition, it’s about the quality of the work behind it. “It’s the body actively listening to how your muscles are in relationship to rhythm, environment, and sensation,” she says. You can start repetitions slowly, focusing on correct alignment and sequencing, and then increase your complexity over time, but you always have to stay tuned-in. Mindfully building an awareness and trust of foundational movement from the inside is a way to build confidence.

Kristen Lee. Courtesy Lee.

Continuously finding new ways to retain information can also promote muscle memory. “Notice what your body naturally connects with first—rhythm, pattern, direction, sound, counts—then instead of always relying on that, invite in other pathways to keep your brain–body connection alive and flexible,” says Lee.

It’s important to go through these processes with sharp intention, otherwise the body can end up calcifying incorrect techniques that become difficult to undo. From a teacher’s point of view, seeing what a student has embedded into muscle memory “can illuminate imbalances or other habits that are not serving their bodies long-term,” Lee says. In order for the muscles to relearn new patterns, rooted muscle memory needs to be interrupted and then rebuilt correctly. “It’s imperative young dancers remain receptive to relearning basic movement principles and be open-minded to different perspectives,” she says. “When movement feels ingrained, small shifts can sometimes seem overwhelming, but when a dancer can remain malleable and not too habitually locked, that’s where growth happens.”

Melissa Hunter McCann. Photo by Avery Brunkus, Courtesy McCann.

Mental practices can also activate neural pathways that help establish physical retention. Melissa Hunter McCann is currently the dance captain and a swing at Moulin Rouge! The Musical on Broadway. As a performer who doesn’t get to be onstage every day, she finds that visualization can be hugely beneficial in maintaining her muscle memory. “Thinking your way through your choreography or tracks and visualizing how you are going to do it helps when repetition might not be on your side,” she says. “You don’t always have to be physically doing the steps. The mind–body connection in dance is stronger than you may realize.” Intertwine this practice with other parts of your day—run through the details of your movement while you’re folding laundry or walking to the coffee shop.

Finding Freedom

When your body and mind are freed up from having to focus on the logistics of how to perform a certain movement or sequence, you are then able to center your attention on letting your artistry thrive. This is especially helpful in more pressurized situations like auditions or performances, and in a career that might require you to work in many different genres.

As the dance captain, it is McCann’s responsibility to teach new cast members Moulin Rouge!’s fiery choreography. She relies heavily on the other professional dancers having a strong sense of muscle memory that allows them to learn and retain steps quickly, so that rehearsals can be efficient and the emphasis can be on the qualities that make a performance shine. “Your muscle memory is your strong foundation, the blueprint.” she says. “Once that’s established, picking up choreography is less challenging, and you can then layer in your stylistic choices, musicality, different textures, nuances, and acting beats.” This is when dancers can release tension and the fear of imperfection because there’s a deep trust in their bodies to remember what they’ve learned over the years. The act of dancing feels more free, and “getting to your ‘flow state’ becomes easier to achieve,” says McCann.

In a professional career, it’s likely that you’ll encounter movement of many different styles, which can seem daunting. But Niki Saludez, an original dancer in Hell’s Kitchen on Broadway and a teacher of weekly street styles classes at Broadway Dance Center in New York City, has relied on his ingrained, unconscious sense of technique to carry him through various spaces and stay adaptable. “I’ve always thought that a practice of consistent and thoughtful repetition, whether it’s street-dance foundations or ballet, allows you to have confidence while learning new material because you already have something established to pull from. It gives you an inherent understanding of how to approach a move that seems foreign,” he says. “And as you grow and explore and enter different processes with new choreographers, not only are you able to grasp their movement, but you’re already able to contribute your own perspective.”

Niki Health. Photo by Xyomara Fuentes, Courtesy Saludez.