WARM UP AND STRETCH

This guide is an extension to The Ultimate Dance Guide For Beginners.  In this section, we will focus on tips on warming up and stretching.

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In this article, we will discuss the different types of warm-up and stretching, the importance of static and dynamic stretches, and some basic exercises you can do at home.

At the beginning of many physical activities, we are required to warm up and stretch.  Dancing is no different as it does take a lot of physical energy to complete.  Here are 8 warm-ups, dynamic and static stretches you should incorporate before and after your dance routine.

Warm-Up

            To begin your warm-up session, start with doing a low-intensity physical activity.  This can be in a form of walking, jogging, or cycling. For those who do not have the time or equipment to conduct the more technical form of warm-up or just don’t want to go outside, simple jumping jacks will do the trick.  Do this for about 5 minutes so you can elevate your heart rate a little and get your blood flow going.  There are many other forms of warm-up so do not limit yourself to just walking, running, or jumping jacks.

Dynamic Stretch

            Dynamic stretching uses a full range of motion where most joints and major muscle groups are activated.  Here are some examples of dynamic stretching.  Because dancing requires all muscle groups and joints to be activated, it is very important that some dynamic stretches are incorporated prior to your dance routine.

Walking Knee to Chest

Walking Knee to Chest stretches your hip and lower back muscles. Begin by standing straight with feet and toes facing forward.  Bring your knees to your chest using both your hands while maintaining a tall posture with head and eyes to the front.  Engage your core muscles during the movements and slowly bring your feet down. Repeat on the opposite leg and do about 4 sets of 10 repetitions on each side.

Lunge Walk with Twist

Lunge Walk with Twist stretches your hip flexors, thighs, and lower back.  Begin by standing tall with feet and toes facing forward.  Step forward with your right foot, lower your body into a lunge position, twist your body to the right, hold for 15 seconds, twist your body to the left, hold for 15 seconds, and finally bring your body to the center back to the starting position. Repeat on the opposite leg and do about 4 sets of 10 repetitions on each side. Ensure you are engaging your core throughout the exercise.  This will help strengthen your core muscle which will overall help prevent injuries in the future.

Power Skip

If you have the room or location to power skip, this can be a great way to incorporate warm-up and dynamic stretch at the same time.  The power skip can help strengthen all major muscle groups and increase your blood flow and slightly raise your heart rate. To begin with the power skip, start by standing tall with feet and toes facing forward.  Lift your right knee and hop with your left foot with your left arm up forming a skipping motion. Repeat on the opposite side and do about 4 sets of 10 repetitions on each side.

High Knees

The high knee stretches your thighs and hips.  You can either walk or run with high knees for additional variation.  First, start by standing tall with feet and toes facing forward. Lift your left knee to your chest while engaging your core. Repeat on the opposite leg and do about 4 sets of 10 repetitions on each side.

 

Static Stretch

            Static stretching has been instilled to us at a young age by our dance coach.  This is important because as dancers we need to be flexible to prevent injuries and do some amazing dance moves. The rule of thumb on static stretches is to not bounce during stretching and hold the stretch for about 30 seconds.  Here are 4 static stretches that you can incorporate into your own stretches before and after any dance routines.

Hamstring Stretch Standing

Stand tall with feet and toes together facing forward.  Bend at the waist and attempt to touch your toes.  Look about 3 feet in front of you, take a deep breath in and out, and hold the stretch for 30 seconds.

Calf Stretch

Stand tall with feet and toes facing forward about should width apart.  Step back with your left foot with your heel firmly placed into the floor.  Keep your torso, head, and eyes straight forward. You should feel the stretch in the calf area. Hold for 30 seconds and repeat with the opposite side.

Shoulder Stretch

Stand tall with feet and toes facing forward about should width apart.  Place your left arm parallel to the ground across your chest. Bring your right arm over your left forearm while pulling it towards your chest. You should feel the stretch on your left shoulder blade.  Hold the stretch for 30 seconds and repeat on the opposite side.

Upper Back Stretch

Stand tall with feet and toes facing forward about should width apart.  Place both hands above your head while interlocking your fingers.  Twist and push your hands upward while keeping your hands interlocked.  You should feel the stretch in your upper back between your shoulder blades.