As with any sport, stretching before dance classes is essential in preventing injuries and improving performance.  Sometimes, simple static stretches aren’t enough to get your child’s muscles completely warmed up and flexible. To reduce the chance of an injury and improve speed, endurance, and flexibility during class, have your little one try these dynamic stretching exercises at home.

4 Top Ways to Stretch Before Dance Classes

1. Light Cardio

Have your child start with gentle aerobics to raise their heart rate. They should spend five minutes jogging in place, doing pushups or jumping jacks, or a combination of both to get their blood flowing. These moves also raise body temperature, which warms the muscles and makes them more pliable.

2. Full-Body Exercises

Next, your child should perform a few full-body moves to lengthen their muscles. Arm circles, yoga poses, side bends, and other movements that use multiple muscle groups increase blood flow and prevent injury. 

3. Joint Stretches 

Dance classes require a broad range of motion, which in turn requires flexibility and strength in the joints. Your child can get their ankles, knees, hips, spine, and shoulders ready by stretching and loosening them before class.

They should sit on the floor with their legs extended and move their ankles in a circular motion, aiming for 10 times in each direction. Hip circles can loosen up the hip joints, while arm circles relax the shoulders. 

4. Muscle Stretches

Finally, have your child spend a few minutes gently stretching their muscles. Each stretch should last 10 to 15 seconds to relieve any tension. They should stretch their hip flexors and quads, calves and feet, and lower back muscles. In addition, performing some static lunges, calf raises, and heel stretches will help prepare them for dance class. 

If you’re looking for fun and exciting dance classes for your child, turn to The Little Gym Of St. Charles. Since 1976, this gym has offered a wide variety of tumbling-gymnastics classes for children up to 12 years old in St. Louis and St. Charles, MO. To learn more about this top-rated dance and gymnastics center, call (636) 970-1220. You can also review class schedules and enroll online. Follow them on Facebook for more tips.