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Home > Technique
Top 5 Ways to Flexibility
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As dancers, we know that being limber is just as important as being strong. Without the proper flexibility we aren’t able to do the more advanced movement that dance requires. Some of us got lucky in the DNA bank but most have to work really hard at it. Stretching involves many hours of consistency and effort. We’ve compiled the Top 5 Ways to Gain Flexibility :
1) Stretch before, during and after class
Dancers need to put aside time to attend to their stretching as often as possible. The best time to do this is in the span of a dance class. Make sure you get to class early to stretch.
Make sure you do stretches before class, during class (if the teacher gives you time) and most definitely after class. Stretching while you are warm will give you the most progress. The muscle has a hard time responding to stretching when it is cold!
2) Stretch your body in ascending order
Start by stretching your neck, and literally move down the body focusing on specific areas one by one:
Start with your neck and spine, gently roll head while standing with perfect posture.
Move down to your shoulders and rib cage with isolation moves and rolls.
Stretch your arms by opening them wide and bending your fingers downward at the wrists. Don’t forget bicep stretches as well, lift your elbow straight up in the air and pull it down with the opposite arm.
Concentrate on your back. Do a forward bend and hang there, roll up slowly.
Stretch your hips by sitting in “Indian Style” and laying down as far forward as you can.
Work on your hamstrings by sitting on the ground with your feet straight out in front of you. Sit up straight, bring your arms up, flex your feet then bend over your legs with a flat back.
Open your legs out to second and stretch the inner thighs, do a side bend toward either leg.
3) Stretch often
You can’t expect to get limber if you aren’t giving it your all. Stretch as often as possible. Stretch while you’re watching TV even. You have to put as much effort into this as you do your dancing.
4) Put time into your stretches
Deep stretching requires real time. You have to hold your stretches for a few minutes each. Rushing a stretch won’t help your progress. A good idea is to literally get a timer, and time each stretch. While you stretch you need to remember that your goal is to relax the muscle while in the depth of the stretch. Then hold it.
5) Supplement your stretching
Take a class just for stretching! Try Pilates, Yoga or stretch classes. You can find these classes at the local gym, parks and recreation center or community college. Really commit to coming to these classes and learning the art of stretching in it’s own right.
Let’s face it, dancers who are not limber are left behind. Being limber is necessary in dance so treat it as a high priority! Take the time to focus and you are sure to see results. But most of all, be kind to your body. Make sure you don’t push yourself so that you are enduring pain. The idea is to stretch yourself, not injure your muscles. Overstretched injured muscles are full of scar tissue, and that doesn’t stretch… So take care and stay focused, you will see the improvement soon!
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