Stretching before dance classes can help prepare the body to work. Doing stretches afterwards may help to improve flexibility and reduce muscles soreness. Since dancers use some muscles more than others, they should be targeting specific areas for the most effective stretching routine. Here are a few options to consider.

5Ways to Stretch for Dance Classes

1. Quad Stretch

The quadriceps consist of four individual muscles that make up most of the thigh, and are among the most powerful muscles in the body. Stretch them out by getting into a floor lunge, with one leg behind you on the floor. Tuck your pelvis to keep your back flat, and slowly move forward until you feel a stretch stemming from the hip. Hold for half a minute, then move to the other side.

2. Hamstring Stretch

Hamstrings run down the back of the upper leg and help with squats, bending the knees, and tilting the pelvis. To get a stretch in this region, get into a seated position with your legs extended out in front of you. Reach your arms out and slowly extend them down the length of your legs. Relax your upper body until you feel a stretch, then hold it for several seconds. Repeat on the opposite leg.

3. Shoulder/Arm Stretch

While most of the work in dance classes is done with the legs and feet, the arms will get a workout, too. Stretch out your shoulders and arms by interlacing the fingers and rotating the wrists outwards, then extending the arms overhead. Then, bring one arm across the front of your body, holding it gently with the other hand to stretch the shoulder. Perform the same move on the other side.

4. Hip Stretch

While the quad stretch above will stretch the hips to some degree, you achieve an even deeper stretch with this move. Sit on an elevated surface, such as a yoga block or foam roller. Cross one leg over the other knee, keeping the other foot flat on the floor. Move your knee down as needed to prevent over extending the hip. Hold for several seconds and repeat on the other side.

5. Calf Stretch

Standing against a wall, place both arms out in front of you, with your palms flat against the surface. Step one leg back and place your heel firmly on the ground. Bend the front leg and lean forward slightly until you feel a stretch in the calf muscle. Hold for 30 seconds and repeat on the opposite side.

For dance classes welcoming students ages three to 18, turn to Elite Dance Studio in Lindenhurst, NY. This studio is led by a knowledgeable instructor who invites both recreational and competitive dancers to enjoy a number of styles, including jazz, ballet, tap, and hip-hop. See their full range of class options online or call (631) 450-4740 for more information.