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from: A Simple Stretching Program for a Dancer
Having an effective stretching program for a dancer is the best way to succeed in the world of dance.
To accommodate an effective stretching program for a dancer you will need a bar and a mat. Simple replacements for these tools can be a sturdy, low backed chair and a fluffy quilt.
Toe Touch
This part of the stretching program for a dancer is a very simple, but is very beneficial to a variety of muscles, such as the back, thighs, and shoulders.
To execute this stretch in the stretching program for a dancer, bend slowly from the waist with your arms extended and try to touch your toes. Keep your legs straight, but do not lock them. You may not be able to touch your toes, but go as far down as you can. Over time you will be able to reach lower and lower. When you are coming back up, roll your back into upright position slowly.
If you find that you can easily touch your toes, try putting your hands flat on the floor.
A variation of this stretch is to sit on your mat while trying to touch your toes. If this is too easy for you, try to wrap a hand around each foot.
Once you reach as far as you can, hold the pose for a count of three.
Leg Stretch
This stretch will take a sturdy bar, or the back of a couch.
First, place your ankle and calf onto the bar. Reach forward with both hands until your face touches your thigh and your hands are resting on your ankle or foot. Hold the pose for a few seconds, and then repeat with the other leg.
Hamstring Pull
The hamstring is one of the most commonly injured muscles for a dancer. It is important to stretch the muscles to prevent injury.
First, put one hand on the bar to help you keep your balance. Then, with the other hand grab your ankle on that side of the body. Pull the heel of your foot towards your buttocks or past it. You will feel a strong pulling feeling in your hamstring. Hold the position for a few seconds, then release and repeat on the other side of the body. Then move on to the next stretch in the stretching program for a dancer.
The Calf Stretch
Strong, limber calves is important in a stretching program for a dancer, no matter what their discipline. This stretch will get them into shape quickly.
Start by putting your feet flat on the ground. Place your hands on the bar to keep your balance. Lift your heels off of the ground until you feel a firm pull in the back of you calves. You should be standing solidly on the balls of your feet. Hold this position for a count of five and release. Repeat ten times or until the muscles are tired.
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