This is a big topic because although most dancers know that they should stretch, many use a inappropriate “dosage” (timing, duration, frequency, sets, or reps).
Your Stretching Prescription:
- Prep your muscles for stretching by warming them up and “smashing” and “rolling”.
- For better muscle performance, try dynamic stretching (vs. static) before dance and during dancing. Let me show you one example of a Dynamic Warrior One movement.
- It’s fine to perform a combo of static and dynamic stretching after training or a performance.
- Make your stretches dance-specific.
- No need to perform multiple sets of static stretching. One set of each stretch will do, holding for a good 60 seconds or more to start. Progress to longest duration as tolerance increases.
- Practice diaphragmatic breathing while stretching, allowing the muscles to “release“ with each breath.
- Stretch at different angles.
- Learn from a trained physical therapist or strength and conditioning coach how to “load” the muscle and joint in their new ranges for increased ranges of motion.
- Get more out of your stretching and learn partner stretching. Want to learn more about Partner Stretching? Contact us, mention this post and receive $20 off a Partner Pampering Stretch session!
See the RESEARCH on Stretching and Injury Reduction
Move. Heal. STRETCH . Evolve