Stretching before a ballet class or recital helps you avoid injury and improves flexibility and performance. Without stretching, your range of motion will be limited, preventing you from properly executing dance steps. You may also lose some fluidity of movement and grace. To get the most from your preclass stretching sessions, follow the tips in this brief guide.

Dynamic Warm-Ups

Stretching cold muscles can lead to injury, so warm up before you begin. Start slowly with a series of gentle movements to get the blood flowing and engage your central nervous system. Some dancers begin by prancing in place, while others do a series of small jumps. Spend 5 to 10 minutes on warm-up exercises before moving on to other body movements. When ready, spend another 10 to 20 minutes warming up with arm circles, torso twists, bridges and yoga poses, and standing leg swings.

Static Stretches

Once your muscles are warm, move on to a series of static stretches. Hold each stretch without bouncing or moving to elongate muscles and increase flexibility. Research indicates that static stretches should be held for 30 seconds. Shorter holds are not as effective, and longer ones may damage connective tissue. For ballet dancers, stretching the leg muscles—the quadriceps, hamstrings, and calves—before class is essential for preventing soreness and injury. 

Dynamic Stretches

Dynamic stretches use movements to stretch muscles. Instead of holding a position to elongate muscles, dynamic stretches activate opposing muscles and improve range of motion, coordination, body awareness, and balance—all necessary elements of ballet. Examples of dynamic stretches include quick dance-step repetitions, high kicks, lunges, and hip stretches with a twist.

Whether your child is interested in ballet or hip-hop dancing, the experienced teachers at Joan Garrett Dance Arts Studio will bring out the best in them. Teaching dancers in Licking County, OH, for more than 50 years, they provide private and group instruction to students of all ages and levels. For more information about available classes or to enroll, call (740) 344-8789, or visit them online to learn more about the studio.