Dancers of all ages and skill levels should develop good habits of stretching in and out of class. Stretching increases range of motion, which means limbs and joints can move further before an injury occurs. Dance classes usually include a stretching section before activity, but rarely is there time in class to include the important post-exercise stretch. Post-exercise stretching helps the body recover after a workout, lengthening tense muscles which decreases muscle soreness and ensures that muscles and tendons are in good working order. The more conditioned muscles and tendons are the better equipped they become to handle the rigors of exercise and the less likely they are to become injured. Encouraging your dancer to spend as little as ten to fifteen minutes at home stretching after dance class can greatly improve their flexibility and preserve their bodies for many years of dancing to come.
The three most basic exercises for dancers to do at home are the pike, the straddle, and the butterfly. In the pike position dancers should sit on the floor with legs stretched straight in front of them. It is important that the legs remain straight for the duration of the stretch. Dancers should reach straight up to the sky and then over the legs as far as they can go. Once the hamstrings experience pain it is important to hold the stretch for at least three minutes. From the pike stretch, dancers can move to the straddle by opening the legs to the farthest degree manageable. Keeping the toes pointed and the legs turned out dancers should reach up and then over the right leg to hold there for three minutes. Repeat left. Then stretch forward and hold for three minutes. Again it is important that the legs remain straight and the dancer reaches their pain point and holds it there. The last stretch is the butterfly where dancers bend their knees and stick the bottoms of their feet together forming a diamond shape. Dancers can then touch their nose to their toes or lay on their backs to work turnout.
Written by Sarah Garske
