Stretching is important. We know this. We also know that the more flexible we are, the more movements we can execute while dancing, which makes our dance routines have a bigger impact overall.
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Sometimes, we go into class and stretch because we have to, but not always are we actually mindful of why and how those stretches are beneficial to us.
Stretch Consciously, Dance Fully
Here are some tips for your to get the most of out your stretching routine and keep injuries away.
Timely Stretching
Warm Up, then Stretch
Don’t jump right into the stretching part of the game. Make sure you take the time to warm up before you do that. Be safe and avoid injuries caused by stretching cold muscles.
Stretch, then Leave
Most people head out the door right after they’re done with class or rehearsal. This is another thing you want to avoid. Your muscles need stretching after all the stress you put them through.
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Take some time at the end (5 to 10 minutes) to do some stretches before going home. If you really can’t stay, at least try to stretch when you get home.
Know What to Stretch
When you dance, you use most of the muscle groups in your body, but depending on the class, there will be some muscles that will be used more than others, and you want to make sure you stretch them all. Even though your feet and legs are an obvious pick, there’s more to it.
Your hip flexors, for example, allow you to lift your knees and bend your waist.
They also play a key role in keeping your hips and lower back strong, flexible, and aligned.
Your quadriceps move your knees and help rotate your hips.
They are involved and engaged in almost all leg movements.
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The piriformis muscle. It is located behind your gluteus maximus and assists with rotating your hips and turning out your feet.
[Source: www.steezy.co]
How to Stretch
Once you know what to stretch, find the most appropriate stretches for you. Here are a couple of the most frequently used ones to help you get on track.
Hip Flexor/Quad
- Kneel in a deep lunge with your back leg on the floor.
- Do a posterior pelvic tilt (flatten your back) until you feel the stretch in the front of your hip.
- Make sure you tuck your pelvis in to ensure your back is flat; sinking into your back too much is too much extension.
- Hold for 20 to 30 seconds and repeat on the opposite side.
Calves/Heels/Feet
- Stand with your right foot behind you and your left foot in front.
- Keep your heels on the floor and your feet parallel.
- Bend your front leg while keeping your back leg straight.
- Put both hands on a wall and lean forward, keeping your arms straight, until you feel the stretch in your calf.
- Hold for 30 seconds and repeat on the opposite side.
[Source: www.steezy.co]
Listen to Your Body
Always pay close attention to what your body is telling you. If you feel pain while you execute these stretches, stop right away. Take care of your body so you can breeze through each of your dance classes, and if you don’t have a class, register for one now and start stretching.