Let's Stretch

Recently I taught a class. It was the last class of the evening, and the dancers had been already dancing for quite a while that night.  I asked the girls to spread out to stretch (with plans for static stretching).  They expressed dissatisfaction with stretching at the very end of the night, because they were already “very warmed-up”.  I said, “that is good, that is one of the best times to stretch.” 

Dance is a highly physical activity.  It can demand a high level of athleticism along with an imaginative artistic execution.  You will need flexibility, control, strength, and specialized technique training.  Warming up and stretching should be an important part of your dance training. 

Flexibility allows for a greater range of movement.  Enhancing muscle strength is important for dancers.  Stretching improves circulation and brings nutrients to your tissues.  This will help dancers with recovery and growth, as well as help prevent injuries.  Tight muscles are prone to strains and sprains. 

Dancers should be stretching all areas of their body including:  hamstrings, hip flexors, calves, back, neck, arms, feet and torso. 

Before class, a gentle warm-up with a focus on dynamic stretches is best.  Incorporating a cardio warm-up before stretching is highly beneficial.  A warm-up may include dynamic movement, dynamic stretching, leg swings, jogging or jumping jacks and it should increase the heart rate and increase body temperature.    

Each dance style will have its own personalized and unique requirements.  Static stretching, while holding stretches for 20 – 60 seconds (without bouncing), allows your muscles to stretch safely.  It will increase flexibility and releases tension, as well as aids in recovery.  The best time for an intense stretch is after thoroughly warming-up.  The muscles will be warm and pliable.  You build flexibility and strength by holding a stretch where you feel resistance.  As dancers become more advanced, dynamic stretching and PNF stretching can be very helpful for more complex movements.  Doing intense static stretching at the end of a class, when fully warmed-up, is highly beneficial, recommended and focuses on increasing flexibility. 

Always listen to your body and never force a stretch. Breathe deeply during your stretches and stretch both sides of your body.  Your flexibility will improve as you grow as a dancer.  Stretching is one of the best ways to keep your body healthy for many years to come. 

How about we do a nice stretch at the end of the night? I say "absolutely, yes!".

Kim Mader, Footworks Dance Company