Stretching

Stretching may be in fact one of the most important aspects of preparing for your dance classes. With tighter and stiffer muscles during the cooler season, your chances of pulling or injuring a muscle increases. You want to make sure you have the fluidity needed to perform your complex dance moves confidently.

Dynamic Stretching gradually increases the range of motion used and gradually increases the heart rate and increases lubrication to your joints. This is best for your warm up.
Examples are:

1. Straight Leg Kicks: Swing your leg straight in front of you with each step. Attempt to touch your foot with the opposite hand upon each swing.
2. Buttock Kicks: As you run, bend your knee and bring your heel back to your buttock with each step. Steps should be short and rapid as you focus on the frequency of the buttock kicks, rather than the pace at which you move forward. ​​

Static Stretching is great at the end of class during the cool down. This helps prevent sore muscles as well as helps increase the muscles flexibility if done routinely.
Examples are: 

1. Upper Back stretch: Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax. You should feel the stretch between your shoulder blades.

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1. Hamstring Stretch: Sit on the ground with both legs straight out in front of you, bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground, bend forward keeping the back straight. You will feel the stretch in the hamstring of the right leg. Repeat with the other leg.​​

​Proper stretching can lead to increased balance, stability, posture and flexibility, while decreasing the risk of injury. This all will lead to a more fluent dancer!

Author

Written by: Tiffiny Kelley