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