Stretching Techniques and Exercises

Posted By Lena - March 12, 2010

 

 

 

In dance movement, muscle groups work on a system of stretching and relaxing. Therefore, it is very important for a dancer to be as strong as he or she is flexible. Otherwise, injury may once again occur because the particular muscle groups are not able to keep the body in proper alignment.  

 

Stretching the muscles before dancing allows greater flexibility and keeps injuries at bay. Start by targeting the large muscle groups, such as the quads or hamstrings, with long, slow stretches held for 10-15 seconds and repeated a couple of times on each side. Approach your stretches as you would a dance routine - in other words, focus and breathe.

 

Proper stretching also increases the range of motion of joints in the body. This helps to increase the body's ability to maintain proper balance while being active and reduces the risk of a fall. Stretching also improves circulation, which can help muscle injuries heal faster. Stretching can also help relieve stress by relaxing tense muscles. 

 

When to Stretch

Muscles don’t like to be worked out before they’re warm, and the same goes for stretching. Just as you wouldn’t do a set of interval efforts without a warm-up, don’t stretch cold. Many people make the mistake of stretching to warm up, but cold muscle stretching is likely to do more damage than good, by producing small tears in the muscles. Any stretching prior to exercise should be very gentle. You should always stretch for dance and exercise, after warming up. Warming up elevates the body temperature and allows the muscles to be primed for stretching.

 

Breathe!

You’ll find that by taking slow, deep breaths, your stretch will be much better. As you breathe, your muscles will elongate due to the increased oxygen running to them. Breathe normally and never hold your breath while stretching.


Muscle Groups

Stretching should involve the major muscle groups, including calves, hips, thigh, lower back, shoulders and neck. You should stretch muscles you use daily. Include the back of the thigh--the hamstring--and the front of the thigh--the quadriceps. Stretch the chest muscles, as well as the biceps and triceps, which are the back of the upper arm. Buttocks and groin muscles should also be stretched.



Proper Stretching Principles

A proper stretch of a muscle is lengthening it to the point where it feels stretched. It should not produce pain, as this is stretching the muscle too far. The position of the body with the stretched muscle should be held for six to 10 seconds, according to North Dakota State University, and then the stretched position should be repeated. The Mayo Clinic suggests 30 seconds for each stretch position. During this time, the stretch should be lengthened if the muscle relaxes enough so that further stretching does not cause pain.

 

Get  to Class Early!

Allow yourself enough time to fully prepare for the dance class ahead. It is each dancer’s responsibility to ensure they have sufficient time to warm up before class. This is different for each individual, depending on age and fitness level, however arriving 20-30 minutes before class will allow you to prepare your mind and body to get the most out of your dance class. Don’t rely on the warm up provided by your teacher at the beginning of class, which is often only a couple of minutes. Your teacher will expect that you have prepared your body fully to take on the many challenges of the class and the best way to do this is by taking your time.



Dos and Don'ts

Pace the stretching routine so that it does not become rushed and completed too quickly. Proper stretching takes time. Don't bounce while stretching. Bouncing can cause small tears in muscle tissue. The scar tissue from the tears can tighten the muscles, reducing flexibility.


Cool Down

After exercise, perform an activity such as the one used while warming up. This helps to avoid stiffness and soreness of muscles. It also helps to relax the muscles, which is one of the objectives of proper stretching.

                                        Tips for Proper Stretching:
  • Warm up prior to stretching.
    Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body's core temperature while also increasing the body's muscle temperature. By increasing muscle temperature you are helping to make the muscles loose, supple and pliable. This is essential to ensure the maximum benefit is gained from your stretching.
  • Stretch gently and slowly. (Avoid bouncing)
    Stretching slowly and gently helps to relax your muscles, which in turn makes stretching more pleasurable and beneficial. This will also help to avoid muscle tears and strains that can be caused by rapid, jerky movements.
  • Stretch ONLY to the point of tension.
    Stretching is NOT an activity that was meant to be painful; it should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching.
  • Breathe slowly and easily while stretching.
    Many people unconsciously hold their breath while stretching. This causes tension in your muscles, which in turn makes it very difficult to stretch. To avoid this, remember to breathe slowly and deeply during your stretching. This helps to relax your muscles, promotes blood flow and increases the delivery of oxygen and nutrients to your muscles.

Stretching Exercises

Neck Rolls - Although this is a simple stretching exercise, it is an important one. It reduces the tension at the nape of the neck, and is very relaxing for the entire body.

Stand straight with your hands loosely hanging by your sides. Take two or three deep breaths to relax your body. Now gently lower your head in front until your chin comes in contact with the top part of your chest. Gradually rotate your head until your left ear is on top of your left shoulder. Keep rotating your head around until your head tilts backward and your chin points upward. Continue rotating, getting your right ear over the right shoulder. Then come back into the first chin-to-chest position. Repeat the rotations 3-5 times, and then do them the opposite way. Do the neck rolls as slowly as possible and stretch as much as possible, without over-stretching.

 

 

Lunge stretch - This is an excellent exercise to stretch both your quads and hamstrings.


Ensure your hips are facing the leading leg and the back leg is straight. Place hands either side of the leading leg, flat on the floor. The front leg should be bent at 90 degrees, with the knee directly above the foot. Rock back, lengthening the front leg, ensuring hips are square. Gently press the stomach towards the knee whilst maintaining length through the spine. Hold for a minimum of 10 seconds in both positions and repeat 2-3 times on each side.

 

 

Inner thigh stretch
This is an excellent and very relaxing exercise which, apart from stretching your inner thighs, also opens out your hips, making them more flexible.

 

There are a few ways to stretch the inner thigh muscles, but try sitting on the floor with the knees bent. Bring the feet together and allow the legs to gently fall out to either side. Ensure the spine is lengthened and gently press the knees toward the floor with the elbows. For a more intense stretch, bring the stomach towards the feet, keeping the back straight and the neck in alignment with the spine to avoid straining. Inhale and exhale deeply four times in this position, bringing the upper body closer to the floor on each exhalation.

 


Forward Bend, Standing - This is an excellent exercise for stretching the lower back and the hamstring muscles. It not only helps in relieving tight hamstring muscles, but it also lengthens them.

Stand straight keeping your feet together. Then, bend your torso forward, lowering your head, and grab hold of your ankles, taking care not to bend your knees. Try to go down as low as possible, getting your chest as close to your thighs as you can. You will feel a strong stretch in your lower back and hamstrings. Hold the stretch for around 10-15 seconds, and then release, coming up to an upright position slowly. Do this 3 to 5 times.

This stretch can also be done in a seated position, referred to as Seated Forward Bend.

Twists, Standing - This is a very good exercise wherein you use the resistance of your lower body to stretch your upper body.

Begin by standing straight, with your feet apart, keeping your knees bent slightly. Now raising your arms on both sides hold them parallel to the floor. Now swivel the upper part of your body toward your right, keeping your hips facing in the front in order to isolate your torso, and then turn around toward your left, twisting as much as possible on both sides. Repeat 5 times.

Twists, Bent Over - This is a variation of the above exercise, the only difference being bending your body forward so that your upper body is parallel to the floor. Now twist your torso towards your right leg, so that the fingers of your left hand touch your right foot, and your right hand is pointing straight up, toward the ceiling. Then twist the other way so that your right hand touches your left foot. Besides stretching the external oblique muscles, this also stretches your hamstrings. Repeat 5 times.

Back Stretch - This is a stretching technique from yoga. Lie down on the floor in a prone position. Now bend your knees so that your feet are pointed toward the ceiling. Then, lifting your head and torso off the floor, reach behind with your hands, and clasp the ankles of each leg. Now pull your legs up towards the back of your head, tilting your head back as much as possible, while you lift your chest up further off the floor. Hold this position for 10-15 seconds, and then release, getting back into the prone position.

Hanging Stretch - This is a wonderfully relaxing stretch. It uses the weight of your body to stretch your whole body and your spine. Plus, it is quite simple to do. All you need to do is grasp a chin-up bar, or anything that will take the weight of your body, and simply hang from it. Hold the stretch for about 10-15 seconds, and then let go of the bar and relax.

                                   References: Live Strong.com