Flexibility is an important aspect of a dancer's development. Not only does being flexible allow you to lift your leg higher, for example, flexibility also gives you cleaner, more pleasant looking body lines. Having flexibility also helps you prevent straining your muscles - tight muscles are muscles that can get hurt easily. Serious dancers will likely be familiar with these tips, but these are great starting points for beginners and non-dancers.
Flexibility Tip #1: Make a schedule.
When you first start your stretching routine, it may make your muscles a bit sore the next day, so start slowly. Begin by stretching every third day or so, so that your muscles can rest. Once you get used to stretching, work up to every second day, and then every day. If you are stretching every day, it is a good idea to have two different routines and alternate between them.
Flexibility Tip #2: Warm muscles stretch better.
Warm muscles stretch better. Stretching at the end of the day is most effective, because your muscles have been in use all day and are a bit looser. If you can't stretch at night or haven't been very active that day, go for a jog (or run on the spot) for a few minutes before stretching to get the blood circulating. Cold muscles are tight and can get pulled more easily.
Flexibility Tip #3: Work all muscle groups equally.
If your goal is to do the side splits, don't concentrate on stretching those muscles only. It is important to stretch all the muscles, not only in your legs, but in your back as well. Pay special attention to opposite muscle groups. Try doing each leg exercise with both a pointed and flexed foot. Each will stretch a slightly different area.
Flexibility Tip #4: Posture and breathing are important.
In all stretching exercises, make sure that your body is properly aligned, and that you are breathing deeply and evenly. Usually it is recommended that you breathe out as you perform the most strenuous part of the stretch.
*Please note: I have provided the following stretching exercises for educational purposes only. If you have never stretched before and don't know what you are doing, take a class - don't hurt yourself. Consult a doctor.
Beginner Dance Stretches To Improve Flexibility
Flexibility Exercise #1: The Butterfly Stretch
Sit on the floor with your knees to the side and the soles of your feet pressed together. Keep your back straight. With your hands holding your feet together, bounce your knees up and down gently to loosen the muscles for a count of eight. Then press your knees slowly towards the floor with your elbows. Hold for a count of eight, and repeat.
** Advanced Method **: When you are able to press you knees to the floor or are unable to feel a good stretch when you do this exercise, go to the next level by pressing your knees to the floor, then lean forward slowly, keeping your back straight, pressing the small of your back towards your feet. Hold for a count of eight, then repeat.
Flexibility Exercise #2: The Pike Stretch
Sit on the floor with your legs straight out in front of you. Reach with your arms up over your head, stretching your side muscles by pushing up with the right arm, then the left with your wrists flexed, palms towards the ceiling and fingers facing each other. Then, keeping your back straight, reach over and down towards your feet, stretching for a count of eight.
Flexibility Exercise #3: The Side-Splits Preparation Stretch
Sit on the floor with your legs as wide apart as possible. With your back straight, reach over to the right foot and hold for a count of eight. Do the same for the left foot, and then the center. Repeat, putting your hands on the floor behind your back and pushing forward to widen the legs between sets.
Flexibility Exercise #4: The Front-to-Back-Splits Preparation Stretch
Lunge to the front, keeping your back leg straight and your front leg with the knee bent at a right angle. Slide the back foot backwards to increase the stretch. Bounce gently for a count of eight, then straighten the front leg. Hold for a count of eight, then repeat.
Links to More Flexibility Tips for Dancers
