Don’t Forget to Stretch this Summer! July 12, 2012

During the School Year, we keep reminding our Students of the importance of stretching and proper stretching techniques…don’t forget to keep the habit up over the Summer months!

For dancers of all ages, proper stretching is the keystone to better technique and flexibility. Here are a few guidelines from your Teachers for proper stretching:
1. Hold a stretch for at least 30 seconds – stretching for less than that will not benefit you fully.
2. Do not “bounce” your body up and down in a stretch – try to stay in one position the whole time. “Bouncing” in a stretch can also lead to injury!
3. Know the difference between “good pain” and “bad pain.” Stretching is not always comfortable and sometimes it downright hurts! However, if the pain is unbearable, do not push yourself or you could sustain an injury.

4. Make sure to warm up your body first – for example by doing a few barre exercises. Stretching is less painful and injuries are less likely to occur if the body is warm before stretching.
5. Make sure you stretch both your right and left sides evenly – you want to achieve flexibility on both sides!
6. Stretch as often as possible! Don’t reserve stretching just for dance class. Stretching once a week during class will not benefit you fully – try to warm up and stretch while watching a movie at home!

7. Warm-up and stretch before class – this is really great for you!
8. Make sure you’re breathing during a stretch. Bringing in enough oxygen while you stretch will help your body relax.
9. Start stretching your feet and then work your way incrementally up your body. This way you build up the stretch and don’t put too much strain on your body.
10. Stretching after class is important because the muscles tighten during class and stretching will help them to lengthen again. This can also prevent knots in the muscles!

Questions? Contact us!
Adagio Ballet’s Faculty

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