5 Best Ways to Stretch Daily as A Dancer.
Stretching is a crucial component of a dancer's daily routine. Proper stretching helps to increase flexibility, prevent injury, and improve performance. As a “late bloomer” in dance myself, starting as a teenager, I learned the importance of daily stretching immediately. I had a lot of catching up to do to match up with my class counterparts. My goal was to get my splits within the first year of dancing, and I accomplished that goal by remaining deficated to my at home stretching routine every day, even the days I wasn’t in class and including the days I did have class! In this blog post, we'll explore the 5 best ways to stretch daily as a dancer.
#1: Dynamic Stretching
Dynamic stretching involves moving the body through a range of motion, gradually increasing the intensity of the stretch. This type of stretching is great for warming up the muscles before a dance session. Examples of dynamic stretches include leg swings, arm circles, and lunges.
#2: Static Stretching
Static stretching involves holding a stretch in a fixed position for a period of time, typically between 15-30 seconds. This type of stretching is great for improving flexibility and reducing muscle tension. Examples of static stretches include hamstring stretches, quad stretches, and shoulder stretches.
#3. PNF Stretching
PNF (Proprioceptive Neuromuscular Facilitation) stretching involves contracting and relaxing the muscles while stretching. I like to just call this Re-Flex Stretching. This type of stretching is great for increasing flexibility and improving range of motion. Examples of Re-Flex stretches include partner stretches, contract-relax stretches, and hold-relax stretches.
#3. Foam Rolling
Foam rolling is a form of self-massage that uses a foam roller to apply pressure to the muscles. This helps to release muscle tension and improve circulation. Foam rolling is great for targeting specific areas of the body, such as the IT band, calves, and upper back.
#4. Yoga
Yoga combines stretching and strength exercises with breathing techniques and meditation. Yoga is great for improving flexibility, balance, and overall body awareness. Certain yoga poses, such as downward-facing dog, warrior poses, and pigeon pose, are particularly beneficial for dancers.
In conclusion, stretching is a critical component of a dancer's daily routine. Incorporating a variety of stretching techniques, such as dynamic stretching, static stretching, Re-Flex stretching, foam rolling, and yoga, can help improve flexibility, prevent injury, and improve performance. By committing to a regular stretching routine, dancers can improve their overall health and become stronger, more flexible, and more confident performers.
PS I love you,
Ciara Glass
Follow along on this blog to get even more tips and tricks on how to grow as a dancer and as a human, and come take a conditioning or technique class at HAUS! We teach you how to do all of the above stretches in safe ways to receive maximum results.
