5 Greatest Stretches for Dancers


A Step by Step Information

At Nan’s College of Dance, we consider that stretching is a necessary a part of dance. Stretching retains the dancer’s muscle groups versatile, robust, and wholesome. We’d like that flexibility to take care of a variety of movement for our joints. With out it, the muscle groups will turn out to be tight, and that’s when accidents can happen. We have now put collectively a listing of the 5 finest stretches for dancers and a step-by-step information on find out how to do every stretch. So whether or not you might be warming up or cooling down, these stretches will probably be each dancers’ finest buddy.

Hamstring Stretch

The hamstrings are muscle groups which lengthen the hip and flex the knee. Dancers want exceptionally versatile hamstrings, as this muscle is utilized in nearly each motion. To do that stretch:

  • Step 1: Sit down on the bottom and lengthen your legs in entrance of you. Your toes must be both pointed or flexed.
  • Step 2: Place your arms in 1st or fifth place and slowly lengthen them over your legs.
  • Step 3: Let your torso observe your extension and loosen up your physique into the stretch.
  • Step 4: Maintain, release-then repeat along with your ft within the different place.

Break up Stretch

To do that stretch:

  • Step 1: Sit on the ground along with your again straight and centered. Lengthen your legs outward as huge as you possibly can.
  • Step 2: Fastidiously rotate your torso in direction of the appropriate, then transfer your torso over your proper leg. Bear in mind to breathe and go gradual.
  • Step 3: Maintain extending until you are feeling your physique “stretch.” Maintain this pose till your muscle groups loosen up.
  • Step 4: Slowly come again up and repeat along with your left leg.

Quadriceps Stretch

Quadriceps are a gaggle of 4 muscle groups that cowl the entrance and sides of your thighs. The quads are a number of the largest and strongest muscle groups in your physique. To do that stretch:

  • Step 1: Arise straight and whereas being cautious that your again doesn’t arch or curve and seize your ankle.
  • Step 2: Maintain this place for a short while; make sure that your again doesn’t arch.
  • Step 3: Repeat with the opposite ankle.

Kneeling Quad Stretch

To do that stretch:

  • Step 1: Kneel on the bottom and slowly lengthen your left foot in entrance of you; make sure that your foot is positioned flat on the ground. Your leg must be bent at a 90-degree angle on the knee.
  • Step 2: Slowly and gently push your hips in direction of your left leg.
  • Step 3: Maintain this pose for 10-15 seconds, then launch.
  • Step 4: Convey your left leg again down and repeat the stretch along with your proper leg.

Shoulder and Arm Stretch

Dancers use their arms and shoulders in each attainable type of dance. A dancer will need to have robust and limber shoulders with a purpose to assist their body. To do that stretch:

  • Step 1: Arise straight and lengthen your arms in entrance of your physique.
  • Step 2: Interlock your fingers and slowly rotate your wrists so the flat of your palm is dealing with away from you.
  • Step 3: Elevate your arms over your head and maintain this pose for 10 to fifteen seconds. Earlier than shifting your arms again down, place your left hand behind your head.
  • Step 4: Take your proper hand and gently grasp your left elbow. Proceed to press it down as a lot as you possibly can. Maintain this place for 10 seconds, after which repeat along with your proper hand behind your head and your left hand holding your proper elbow.

Need to Learn Extra About Dance?

Check out a few of our different articles about dance.

So why Nan’s college of dance?

At Nan’s College of Dance, our purpose is to supply top-quality instruction at a aggressive worth. We encourage our college students to succeed in technical proficiency of their favourite dance type and construct self-discipline, poise, and vanity. We provide instruction in Ballet, Faucet, Jazz, Up to date, Hip Hop, Acro, and Pre-Dance, in any respect ranges.

We love having new members in our dance courses and can assist get your youngster acclimated to our dance college to make them really feel proper at dwelling. When your youngster attends Nan’s College of Dance, they’ll turn out to be part of our dance household and share in our love for dance!

Don’t overlook to register!

From ballet to hip hop, we provide dance courses for ALL ages and ability ranges in a wide range of kinds. We place college students in courses that can problem them whereas providing a enjoyable ambiance for studying and development. We additionally provide Mommy & Me courses, (18 months – 2.5 years). Register on-line or give us a name at 919-803-6044 to carry your spot!

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