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10 minutes of mobility is enough. You don’t need a full session or a long list of exercises. Stiffness is just what happens when your body stays in the same shapes too long, this is how you remind it
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When your toes curl and grip every time you point your foot, you’re actually working against yourself. Those scrunched toes? They’re taking over the job that your arch muscles are supposed to do. So
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Most dancers are trained to tuck. Some are trained to arch. Very few are trained to find neutral and that’s where the problem starts. Anterior pelvic tilt is one of the most common postural patterns
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This is the worst exercise you can do as a dancer… it will destroy your excuses for not having high extensions 👀 Dancers are always told to stretch for higher extensions. But if your standing leg bu
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These are some of my favourite dynamic exercises to release the hamstrings. They’re perfect if you can’t get your full front split due to hamstring tightness. Comment the word ‘SPLIT’ to get the lin
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In this drill, you lift the front leg first (hip flexors ON), lower it, slide into your split, then actively slide back out. Why does this work? When your hip flexors fire, reciprocal inhibition kic
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Your back flexibility doesn’t have to be a mystery… These are the drills I come back to again and again with beginners (and pro) no forcing, no pain, just consistent work that actually adds up. Sta
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Your turnout doesn’t come from forcing your feet, it comes from your hips, specifically the six deep external rotators sitting underneath your glutes. These muscles (piriformis, obturators, gemelli, q
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I spent years in pre-professional training comparing everything. My body. My flexibility. My technique. My progress. My future. It didn’t make me better. It made me work harder and feel worse. Show
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Do you stretch every day but you’re stuck in your middle split and cannot go any lower? Add these dynamic exercises to your routine and you’ll definitely unlock it! Comment the word ‘SPLIT’ to get t
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If your turns feel shaky or unpredictable, the problem usually isn’t your spot… it’s your foundation. Your core isn’t just your abs: it’s the deep stabilising muscles wrapping around your spine and
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Crunching your toes down won’t actually make your point better... All that does is train your foot to grip and look tense. What will help? Getting your arch stronger and practicing flex-point with a
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About @monicadancept

Monica - Strength & Flexibility Coach for Dancers is a verified Instagram macro influencer. With 120.6K followers and 12 posts, monicadancept's account shows a follower-to-following ratio of 213.4:1. This profile has significant reach and engagement potential for brand collaborations. View all content anonymously on Pictame - no login required.

monicadancept's engagement rate sits at 1.61%. For accounts with 100K-500K followers, the average is around 1.8%, so there's some room to grow — though every community is unique.

Out of the last 12 posts, 33% are videos and 67% are photos. Notably, videos tend to get 2.7x more engagement than photos. New posts appear roughly every 2 days — a steady, reliable rhythm. Captions lean detailed, averaging 659 characters.

1.61% engagement rate — room to grow compared to average for 100K-500K follower accounts.
33% videos, 67% photos. Videos get 2.7x more engagement here.
New content every 2 days — a steady rhythm.
213.4:1 follower-to-following ratio.

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monicadancept
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@monicadancept

Monica - Strength & Flexibility Coach for Dancers

Public
Posts
12
Top Hashtags
#art#anime#amazing#beach#beauty#catsofinstagram#cat#design

Explore the most impactful hashtags used in recent posts. These tags highlight the core interests and trending topics that define this profile's digital influence and content strategy.

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Popular Hashtags

#likeforlike#beach#insta#cat#memes#nofilter#flowers#amazing#hair#foodie#travelphotography#sky
Followers
120.6K
Following
565
Avg. Likes
1.8K
Avg. Comments
167
Engagement
1.61%

▫️Strength & Flexibility training for dancers 🩰 ▫️Online training programs & 1:1 coaching ⬇️ Work with me ⬇️

linktr.ee/monicadancept
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