Why is stretching so important for a dancer?
1. INCREASES FLEXIBILITY AND RANGE OF MOTION
Flexibility plays a huge role in ballet because ballet incorporates a lot of lengthening movements. This is especially for kicks, splits, arabesques, leaps, turn outs, and many more.
2. IMPROVES OVERALL BODY ALIGNMENT
Stretching helps by correcting our body posture and lengthening tight muscles especially after a long hour of ballet class or after a full day of school/work.
3. BUILD UP MUSCLE AWARENESS
With stretching, dancers will be more aware of their body; which helps them to improve on their co-ordination and be more in-tuned with their bodies.
4. HELPS TO REDUCE AND PREVENTS MUSCLE INJURIES
When tight muscles are released after stretching, injuries such as muscle tightening spasms or uncomfortable movements during any dance routine can be reduced or even avoided.
5. PROMOTES BLOOD FLOW TO OUR MUSCLES AND CARTILAGE
When our body muscles are constantly lengthening through stretching, this will help in delaying fatigue to the muscles and helps to improve endurance, which in turn improves athletic performances.
What stretching exercises can we do at home?
(Model: TBA Student Valerie Thong)
STANDING HAMSTRING STRETCH
Start off standing tall with your feet parallel hip-width apart, one leg in front of the other. Exhale as you bend forward hinging from the hips and lowering your head to the floor. The head, shoulders and neck should be relaxed as you do this stretch. Wrap your arms around the back of your legs and hold. Try to think about abdominals reaching towards your thigh instead of forehead for a lengthened spine.
PIRIFORMIS STRETCH (OUTER GLUTES STRETCH)
Sit on the floor with both legs extended out in front of you. Cross your left leg over your right and place your left foot flat on the floor beside you. Then place your left hand on the floor behind your body. Bring your right palm or elbow to your knee and press your left leg to the right. Try not to lean back towards your left hand, and instead think of spiralling upwards. You should feel a twist in your body when you are performing the stretch correctly.
LUNGE WITH SPINAL TWIST
Start with your feet together and take a big step forward with your left foot into lunge position. Left knee should be on top of the left foot in a 90-degree angle. Keep your right leg stretched behind you. Your toes should point downwards to the ground. You will feel a stretch in your right thigh. Now place your right hand on the floor beside you and twist your upper body to the left. Reach your left arm up towards the ceiling and stretch as if you are trying to touch the ceiling. Hold the stretch and then repeat on the other side.
BUTTERFLY STRETCH
Sit on the floor with your back tall and your soles together. Bend your knees out to the side. Reaching both hands forward on the floor, engage your abs, and slowly lower your upper body towards your feet as low as you can go while at the same time pressing your knees further down into the floor. Make sure to lengthen the spine, thinking of abdominals to the floor instead of forehead.
SIDE SPLITS WITH SIDE BEND
Start by extending both legs stretched to the side as wide as your hips allow, keeping the back straight and core engaged. Then reach your right arm up and reach your left arm across your body to the right side. Gently bend at the torso and right arm to the left side of your body. Try to keep your hips facing forward and the whole pelvis planted firmly on the floor as you hold the stretch. Then repeat on the other side.
PIGEON STRETCH
Sit with your right knee bent at a 90-degree angle out in front of your body. Keep your foot either flexed or pointed, but your sole has to be facing the left. Stretch the left leg to the back of the body, making sure the hips are square facing forwards. Posture remains upright, and shoulders should be resting on top of the hips and are in the same line (no twisting). Then try to move the left glute as close to the floor as possible. Hold the stretch and repeat on the other side.
CAT AND DOG POSE
Kneeling and put your hands on the floor in front of you. Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while arching your spine downwards to the floor and bringing your head up, tilting your pelvis up like a "cow". Exhale deeply and contract your abdomen inwards, bringing your head and pelvis down to the floor like a "cat". Repeat several times.