Dance and Blood Flow Restriction as Balance Training for Older Women

Blood flow restriction in combination with online ballet and modern-style dance classes to test if the balance of older women can be improved. Participants will wear 5 centimetre elasticized blood flow restriction bands on their proximal thighs throughout the online ballet-modern dance classes. Tightness levels will be set at a 7/10 of the perceived tightness scale used by Wilson et al. (2013), with a total restriction time of approximately 60 minutes, twice per week.

Online ballet and modern-dance inspired classes will be held on Zoom twice per week for 75 minutes. The sessions will span a 12 week time frame. All classes will begin with a warm-up, 1 plie exercise, 1 tendu exercise, a travelling ballet-inspired exercise, 1 travelling Graham or Limón modern dance exercise and a seated cool-down.