Categories: Mobility

Stretching Prescription: Are You Following Orders?

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!