It doesn’t matter what form of dance you do. From ballroom to ballet, dance requires a high degree of flexibility and mobility.
That means you should perform some gentle stretches before you lace up your dancing shoes! Here are a few stretches to get you started.
The Hamstring Stretch
To perform this stretch, you should do the following:
- Sit on the floor with your legs straight out in front of you.
- Reach towards your toes and try to touch them.
- Hold for 15 to 30 seconds.
- Repeat two to three times.
The Hip Flexor Stretch
To perform this stretch, you should do the following:
- Kneel on one knee with your other foot in front of you.
- Keep your back straight as you lean forward. Keep leaning till you can feel the stretch.
- Hold for 15 to 30 seconds.
- Repeat with the other leg.
- Do this stretch two or three times.
The Pigeon Stretch
To perform this stretch, you should do the following:
- Start in a push-up position.
- Bring one leg forward so your knee is bent and your foot is in front of you.
- Lower your body toward the ground.
- Hold the stretch for 15 to 30 seconds.
- Repeat with the other leg.
The Butterfly Stretch
To perform this stretch, you should do the following:
- Sit on the floor with the soles of your feet together and your knees out to the sides.
- Use your hands to gently push your knees down to the ground. Be sure to keep your back straight.
- Hold for fifteen to thirty seconds.
- Repeat this stretch two to three times
The Backbend Stretch
To perform this stretch, you should do the following:
- Stand with your feet shoulder-width apart.
- Place your hands on your hips.
- Lean back slowly, arching your back and looking up towards the ceiling.
- Hold for a few seconds.
- Slowly return to the starting position.
- Repeat two or three times.
Additional Tips
Remember, stretching should be gentle. Don’t push yourself too hard, as pushing too hard can lead to injury. It’s important to listen to your body.
Want to recover even faster after an intensive dance session and improve your long-term mobility and flexibility? Guided stretch therapy can help. Our therapists gently guide you through deeper stretches than you could achieve on your own and ensure you’re using the proper technique in every session. It’s a relaxing way to become the best dancer you can possibly be!
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
