Stretch Smarter Not Harder

We all want to have perfect splits, eye high kicks, and a picture perfect leap but, the key to getting those amazing skills and flexibility is stretching. Stretching is vital for a dancer to incorporate into their routine. Whether its stretching at home or arriving to the studio thirty minutes before class it’s important for a dancer to know how to safely stretch on their own.

Here are six essential things to think about and incorporate into your stretching routine.

1.     Cardio: You never want to stretch cold muscles. It’s important to get the blood flowing to the muscles before you stretch them. Perform at least 3-5 minutes of cardio before you start stretching. It can be as easy as running in place, jumping jacks, jump rope, or jogging.

2.     Listen to your body: You know your body best. However, it is important to understand the difference between a stretching feeling and a painful feeling. A painless but uncomfortable feeling is normal to feel when stretching. If you feel pain when stretching, stop and readjust your body. If the pain continues, stop stretching.

3.     Progress not perfection: Stretching one extra time will not be all you need to have perfect flexibility. It takes years for some dancers to fully get their splits. With consistent stretching, you should slowly see improvements in your flexibility during class.

4.     Alignment: If your body is not properly aligned, you are not properly stretching. Make sure that your hips are squared, shoulders are stacked, and back is flat not rounded.

5.     Cool down: Spend the last five minutes of your stretching routine doing a cool down. Practice deep breathing and breathing into stretches. You should also switch between dynamic and static stretching during your cool down.

6.     Consistency: Consistency is key for flexibility and stretching. Make time 3-5 times during the week for stretching. By doing this you will see improvement in your dancing and flexibility.

-Miss Rebecca, DIO Instructor