GUIDE BODYWORK APPROACHES.

For many dancers, the silver lining of an injury is that it leads to a more holistic way of taking care of your body. Learning from your injury will help develop an integrated mind/body consciousness that can last you a lifetime. In a pinch you can visit a chiropractor or masseur, but they generally don't encourage you to be proactive in your own healing process.

As you can see from the following guide, several types of bodywork share the same goals, such as improving alignment and addressing habitual patterns. The practical details--how often, how long, how much money--depend on the practitioner. But you can get an idea from the descriptions below whether an approach suits you, and then visit the Web site or a practitioner in your area. You may also encounter some of these techniques while undergoing conventional physical therapy.

THE ALEXANDER TECHNIQUE[TM] teaches dancers to understand how they may be using excessive tension, causing stress in their bodies. With gentle hands-on guidance, as well as specific thoughts (or "imagery"), the dancer can learn to relieve pain, prevent injury and enhance performance. www.alexandertechnique.org

BODY -- MIND CENTERING[R] is an integrated approach to transformative experience through movement re-education and repatterning. Movement, touch and voice are used in conjunction with physiological and developmental principles. BMC is used to treat conditions such as chronic musculoskeletal pain, breathing problems, fatigue and stress-related conditions. www.bodymindcentering.com

CRANIOSACRAL THERAPY is a gentle, hands-on method of evaluating and enhancing the function of the craniosacral system, which involves the membranes and fluid that surround and protect the brain and spinal cord. CST improves the operation of the central nervous system and strengthens resistance to disease. www.upledger.com

THE FELDENKRAIS METHOD[R] uses gentle movement sequences and hands-on work to improve habitual patterns of movement and to minimize effort and maximize efficiency. Feldenkrais integrates the skeletal, developmental and neuromuscular systems, offering increased self-awareness and improved flexibility and balance. Lessons are adapted to the specific needs of each person. www.feldenkrais.com

GYROTONIC[R] EXPANSION SYSTEM[TM] combines the benefits of swimming, gymnastics, yoga and dance into one system in which all the major muscle groups work interdependently in an integrated manner. A specially designed machine, called a pulley tower, helps develop the strength necessary to perform this type of "moving yoga." www.Gyrotonic.com

INTEGRATED MOVEMENT EXERCIZE is a cross-conditioning system that shapes the legs, hips, abdominals, back, chest and arms. Based on the Pilates[R] Method, "IM=X" emphasizes strength training, muscle tone and range of motion. www.Xercize.com

KINETIC AWARENESS[TM] enhances alignment, muscular release, articulation and dynamic power for dance. It involves concentrated slow movement while resting on various sizes of rubber balls, which support, massage and facilitate integration of all the systems of the body. The exact exercises and choice of balls are scaled to individual needs. Kinetic Awareness is helpful for conditions such as chronic musculoskeletal pain, breathing problems, fatigue and stress-related conditions. The book Kinetic Awareness: Discovering Your Bodymind by Ellen Saltonstall (published by the Kinetic Awareness Center, 1983) is available through the author at 212/620-4014.

KLEIN TECHNIQUE[TM] encourages students to work from the level of the bone and to find and awaken the deep muscles of postural support. Attention is focused on helping the pelvis to become upright on the legs and attaining greater articulation of movement. The primary focus for dancers is to find a connection to the floor from which they can stretch and move out into space. www.kleintechnique.com

THE PILATES METHOD[R] builds abdominal strength, full body control, flexibility of the spine and limbs and combined power of the body and the mind. It consists of more than 500 exercises performed on specially designed apparatuses with springs or on floor mats. www.pilates-ny.com; www.pro-body.com; www.themethod.com; www.alternativefitness.com; www.stottpilates.com; www.balancedbody.com

THE ZENA ROMMETT FLOOR-BARRE TECHNIQUE[R] combines innovative dance movements with anatomical principles to improve alignment. Without the pull of gravity exerted on the standing figure, correct alignment and movement become part of the dancer's muscular memory. Tension is released while maximum turnout and extension are developed. www.floor-barre.org

SKINNER RELEASING TECHNIQUE is an experiential rather than analytical approach, involving imagery as a tool for transformation. The Skinner technique facilitates a deeper kinesthetic experience of movement and a shedding of outer layers of self. It enhances alignment, efficiency, strength, suppleness and readiness to move. Over time, it also catalyzes one's own creative and technical processes. 206/264-5515

THE TRAGER[R] APPROACH uses gentle, natural movement in both passive table work and active movement work. The table work helps release deep-seated physical and mental patterns. In the movement work, the practitioner helps the client with simple, active, self-induced movements that can be done during daily activities. Trager is recommended for dancers, athletes and patients with Parkinson's disease. www.trager.com

Sources include Barbara Forbes and Karen Donelson (Feldenkrais[R]), Ellen Saltonstall (Kinetic Awareness[TM]), Kate Mattingly (Pilates[R]), Neil Greenberg (Klein Technique[TM]), June Ekman and Remy Charlip (Alexander[TM] ,and various Web sites.