Best Stretches for Dancers

Stretching is so important for dancers and should be an essential part of any dancer’s schedule. Whether you’re dancing for fun or taking an online class, stretching will increase flexibility and help prevent injuries.
With our time at home, now is a great time to make a goal of stretching more. From ballet to jazz, stretching can help improve your performance.
Here are 5 of our favourite stretches for dancers.

Hamstring stretch (standing, sitting, or one legged)

hamstring_stretch

Sitting:
1. Sit on the floor with your legs and feet together, straight out in front of you. Toes can be pointed or flexed.
2. Slowly bend forward as far as you can, gently hold your shins or toes, or place your hands beside your legs on the floor or mat.

One legged:
1. Follow the steps above, but place one leg outwards to the side and the other foot tucked inwards close to your body
2. Gently fold sideways to reach for the extended foot

Standing:
1. Stand upright with your feet together
2. Gently bend forward, touching your shins or the floor. You may also bend forward and hold both elbows for a passive stretch

Hips – Pigeon Pose

Pigeon_pose

1. Start in a plank pose, and bring one leg forward
2. Take that same leg and push your knee outwards, bringing your heel into your inner body
3. Lean forward and lower down to the mat, with the other leg straight backwards
4. Shoulders should be facing forward, lean forward and move your arms towards the bent knee
5. Feel free to lean as far forward as possible, eventually resting your forehead on your hands or mat (depending on flexibility)

Split stretch

Split_stretch

1. On the floor, sit with your legs extended in a V shape and back straight and facing forward
2. Rotate your torso towards your left side and face your torso to the left as well. Go slow and take deep breaths
3. Slowly lower, reaching for your toe, shin, or the mat as far as you can. Try not to strain or over stretch. Hold the post until you feel your muscles relax
4. Come up slowly and switch sides

Cross-arm stretch (shoulders)

Crossarm_stretch

1. Bring one arm across the front of your body, in front of your chest
2. Bend your other arm and hook it under the straight arm to provide support and gently press the arm further in and across your body
3. *You should feel this stretch in your back shoulder of the straight arm

Calf stretches

Calf_stretch


1. Stand in front of a wall with one foot in front of the other and the forward knee slightly bent
2. Keep your back knee straight with heel on the ground, and lean forward towards the wall with your hands pressed against the wall
3. You should feel a stretch along the leg that’s further back. If you need more of a stretch, back up more from the wall and lean even more forward

There are lots of full-body stretching videos available to do at home on YouTube. It’s important to stretch, no matter what your goal is. Whether it’s to increase flexibility, relax, prevent injury, or treat sore muscles, stretching is a great way to spend your time.

If you’re stretching or dancing, we have trendy gear for you - check out our Activewear Collection.

Reach out to us today if you need something to support your at-home dance routine.

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