Head to Toe Stretches Before Dancing

Whether you are a professional dancer or engage in dance for the sheer pleasure of movement, a properly executed head-to-toe stretching session can help to increase your body’s range of motion and improve your flexibility. If you choose to stretch before dancing, be sure to warm up your muscles first and discontinue any stretch that hurts you or causes pain. Consult with a health care professional, trainer or dance instructor for guidance.

  1. Types of Stretches

    • Shoulder rolls, ankle circles, lunges and the arabesque position are examples of dynamic stretches that replicate the patterns of movement you execute when you dance. Dancers typically perform dynamic stretches before dancing after a thorough warm-up. Static stretching is a passive form of stretching that helps to elongate your muscles by slowly extending them as far as possible, and then holding the stretch for a set length of time. For optimum benefits, execute static exercises after your dancing session, when your muscles are warm and more receptive to stretching. Ballistic stretching -- bouncing movements to stretch your muscles beyond their limit -- is discouraged because of the potential for injury. To lessen your risk of injury, perform ballistic stretching, prolonged stretches and proprioceptive neuromuscular facilitation, or PNF, under the supervision of a professional trainer, therapist or medical practitioner.

    Recommendations

    • By definition, head to toe stretching should include every muscle group, including your feet, ankles, legs, hips, abs, back and shoulders. The duration and frequency of your stretches also depend upon your individual circumstances and the amount of time you can dedicate to stretching before beginning to dance. If your time is limited, yoga poses, such as Baddha Konasana and Tree pose, open up your hips and chest, and help to stretch and tone your spine. Postures, such as Virabhadrasana and the Sun Salutation, are full-body stretches that help to warm up your body before you progress to more challenging stretches. Seek instruction from a qualified yoga teacher if you are not an experienced yoga practitioner.

    Considerations

    • Dancers who are naturally flexible may require less stretching than dancers with denser connective tissue that does not stretch as easily. While a brief stretching session before dancing is acceptable, according to the International Association for Dance Medicine and Science, extensive stretching before your dance session might make you more prone to injury and actually impair your performance. Whichever stretches you choose, it is important to allot enough time for a thorough warm up of your core and muscle tissues beforehand. Cold, tight muscles are less elastic and more prone to injury, which is why it might be better to perform your extended stretching session after you dance.

    Tips

    • Keeping a consistent breathing pattern throughout your stretches will help you to stay relaxed and get the most benefit from each stretch. For static stretches strive to inhale through your nose as you bring your body into position, then exhale slowly as you relax into the stretch for 15 to 30 seconds, or until you feel the tension in your muscles release. Slow, deep breaths that fill your diaphragm with air will help prevent you from holding your breath during dynamic stretching exercises.