The Importance of Cardiovascular Endurance for the Dancer

There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury. Ideally cardiovascular training needs to be incorporated into the dance technique class to enhance your dance ability as well as your fitness, health and wellbeing.

Reasons why dancers do not have cardiovascular fitness:

• Technique class stops and starts does not engage the aerobic system
• Dancers are often overworked with too much time spent in class, rehearsal and performance
• Dancers do not engage in enough rest, leisure time and relaxation

Benefits of Cardiovascular Endurance Exercise for dancers:

• Improves your posture and health
• Enhances stamina which improves your performance ability
• Increases oxygen supply to muscles - efficient functioning Improves your anaerobic ability
• Reduces the risk of fatigue, enhances concentration and reduces stress levels
• Boosts your immune system and reduces the risk of injury

Understanding the Cardiovascular System

Cardiovascular endurance depends on the ability of the heart and lungs to deliver oxygen to where it is needed and to continue for long periods of time under stress. In reality most types of dance training involves stopping and starting; performing short movement sequences with intermittent periods of no activity where you observe the next sequence, this way of working only develops your anaerobic system it does not develop your aerobic capacity.

Anaerobic and Aerobic Systems

Anaerobic System

Anaerobic simply means without oxygen.
As you begin physical activity there is a sudden demand for energy, the body will use up its first energy store then go onto to use up the stores of glycogen (broken down from carbohydrates) stored in the muscles as the energy is not available in the form of oxygen. This is because the body is working so hard that the demands for oxygen exceed the rate of supply.

Lactic Acid

During anaerobic activity the waste product lactic acid is produced. As there is no oxygen supply to the muscles the lactic acid will build up and can be the cause of muscle soreness and you will be forced to ease of or stop. You will be unable to return to activity until the lactic acid is removed. As you rest oxygen is supplied to the muscles replenishing the energy stores and you soon will be able to return.
When you start any physical activity you will use the anaerobic system, however, if the activity is low in intensity your body will be able to supply oxygen to your muscles and continue as you engage in the aerobic system.

Anaerobic Exercise

Anaerobic exercise is intense exercise lasting approximately one to three minutes (Lactic System) the demand is sudden or large that the heart is unable to pump enough oxygen to the working muscles.

High intensity, short duration: Running up the stairs Sprinting Dance - centre work e.g. short jump sequence Dance - short sequence across the room

Aerobic System

Aerobic simply means with oxygen
Oxygen is delivered around the body via the blood stream and pumped by the heart. The aerobic system can only work when the energy demand is low intensity for the heart to provide the muscles with sufficient supply of oxygen. In aerobic activity the body is working at a level in which the supply of oxygen is sufficient to the body's demands for oxygen.

The aerobic system breaks down glycogen (carbohydrates) as energy and if you continue over thirty minutes of aerobic activity at low intensity you will begin to break down fats. The only waste products formed are carbon dioxide and water. These are removed as you sweat and by breathing out.

Aerobic Exercise

The oxygen is delivered around the body; the aerobic system can only function when the energy demand is low enough for the heart to supply the muscles with sufficient oxygen.

Low to moderate intensity, long duration activities:

• Walking or jogging
• Cycling
• Swimming
• Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Exercise

This variation is when exercise continues at a low level over a long period of time to build cardiovascular fitness.

Low intensity activities over half an hour:

• An hour’s walk
• 30 minute swim
• 30 minute cycle (stationary bike)
• Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Training

Aerobic endurance is developed through the use of continuous rhythmical activity to improve maximum oxygen uptake (VO2max).

VO2 max

VO2 max is the maximum amount of oxygen that you can use to produce the energy you require for any physical activity.
It is important for dancers to progressively improve their cardiovascular endurance, training only occurs after thirty minutes of continuous activity where the pulse rate is sufficiently increased to improve your maximum aerobic capacity (V02 max). Aerobic exercise strengthens the heart and lungs, (cardiovascular) system. An aerobically fit dancer can rehearse or perform for longer, more vigorously and achieve a quicker recovery. It is beneficial to participate in cardiovascular endurance activities 3 to 5 times per week.

Aims of aerobic endurance training:

• Improve the heart and cardiovascular system so blood (and oxygen) can be delivered around the body more efficiently
• Increase the body's ability to utilise oxygen
• Increase the body's ability to recover from heavy bouts of intense exercise (dance).

Training Intensity

It is important to work out how hard you are working by measuring your heart rate. During exercise your heart rate goes up; the harder you work, the faster the heart beats. Everyone has a maximum heart rate, calculating how close your heart rate is to its maximum during exercise enable you to check the intensity of your workout.

When participating in cardiovascular endurance training, the most efficient way to strengthen the heart is to aim for a training threshold. This is a percentage of your maximum heart rate, and should be the level your heart is working on for 20-30 minutes at least.

Heart Rate Monitoring

Resting heart rate

Find your pulse in your wrist or neck, and count the number of beats for 6 seconds then multiply the number of beats by 10 e.g. you count 12 (12 x 10 = 120) your heart rate is 120 beats per minute (BPM).

Or for 15 seconds and multiply the number of beats by 4

Maximum heart rate

The maximum heart rate is estimated by taking your age away from 220. e.g. 220 take away (your age) 20 = 200 BPM.

Target heart rate for exercise

Age	Maximum Heart Rate (BPM)	Target Heart Rate (BPM)
		Anaerobic (85% of Max)	Aerobic (70% of Max)	Aerobic Endurance (80% of Max)
Example: 18 20 – 29 30 – 39 40 – 49 50 – 59	202 200 – 191 190 – 181 180 – 171 170 – 161	171 170 – 162 161 – 154 153 – 145 144 – 137	141 140 – 134 133 – 137 126 – 120 119 – 113	121 120 – 114 114 – 109 108 – 103 102 – 97

A target heart rate would be at least 60% or at the most 85% of your maximum heart rate. When you first start a cardiovascular fitness programme, your target heart rate, during exercise, should be 60% of the predicted maximum heart rate. It is optimum to build up to 30 minutes working at 75% of your maximum heart rate.

Cardiovascular Endurance in Dance

Ideally cardiovascular training is incorporated within the dance training itself with the later part of a technique class training the cardio vascular system. For example, travel and jump combinations lasting at least 32 to 48 bars in duration and including longer dance combinations dividing the class so the dancers receive adequate rest period to recover from the cardiovascular workout.

In my personal experience I found African dance training incorporates both the aerobic and anaerobic systems with appropriate rest and recovery periods maybe other dance technique classes can learn from this model.

If cardiovascular training is not an integral part of your dance training it is important that dancers find an appropriate cardiovascular routine to compliment your dance training, rehearsal or performance also allowing for adequate rest periods.

Enhanced cardiovascular endurance can enhance you dance skill, fitness and can prevent injury from occurring due to fatigue. With all dance training a warm up and cool down sequence is required to maintain health and well being and enhance recovery. Improved cardiovascular fitness can enhance you dance ability and help you reach your true potential in dance performance.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Power Dance System and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Dance Fitness Conditioning Exercises

Guidelines for Conditioning Exercises

The postural muscles stabilise continuously throughout everyday activities and dancing therefore requires very good endurance. They do not need to be very strong, but they must be precisely co-ordinated and able to of work continuously. These stabiliser muscles should hold the lumbar spine in the neutral position, which is the correct alignment of the pelvis that allows for the natural 'S' curve of the spine. For further information please read the core stability article.

• Warm up before engaging in conditioning exercises by raising the body temperature with light aerobic exercise
• These exercises should be performed slowly and in a continuous manner
• Breathing out on effort and breathe in as you release
• Adopt the correct postural alignment for each exercise in enhances co-ordination of core stability
• Lay on a mat in a clear space and use cushions for support if necessary
• Wear loose comfortable clothing

Only perform the number of exercises which you feel confident with, always work at your own pace working within your own range of comfort. Remember breathing is important make sure to breathe freely throughout the exercises.

Engaging Transverse | Repeat up to 10 times		Muscles
	Lying on your back with knees bent, feet on the mat in parallel position hip width apart. Lumbar spine should be in neutral alignment, have a small gap between the floor and your back. Breathe in deeply and relax all your stomach muscles. Breathe out and draw your lower abdomen inwards as if your navel is going back towards the floor (navel to spine). Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe naturally as you hold the tension in your lower stomach area.	Transverse Abdominus

Engaging Pelvic Floor | Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Concentrate on the pelvic floor muscles. As your breathe out lift and squeeze at the front as if trying to stop the passage of urine and at the back as if stopping the passage of wind. Hold for 2 counts (increase the hold as you improve). Relax the muscles and breathe normally. Avoid: holding your breath, do not tighten your buttocks, thighs or abdominal complex.	Pelvic floor muscles

Pelvic Tilt  Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. As you breathe out slowly tip your pelvis up towards your navel (north) by pulling the abdominal muscles in and flattening the hollow of the small of the back, then as you breathe in, rock or tilt the pelvis away from your navel (south) to increase the hollow in your lower back. Continue to breathe naturally throughout the exercise.	Pelvic floor muscles: Psoas, Transverse and Abdominal Complex

Abdominal Curl  Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.	Rectus Abdominus

Advanced Abdominal Curl   * ADVANCED VERSION OF ABOVE EXERCISE *		Muscles
	Lie on back with hips, knees bent at 90 degrees. Place arms across your chest. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.	Rectus Abdominus

Oblique Curl | Repeat 10 times on alternate sides		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees, twist to the diagonal to one side. As you breathe in return to centre keep your lower back still, bring chest and head slowly down and relax. Repeat to the other side.	Obliques, Internal & External

Knee to Chest Raise | Repeat 10 times on alternate sides		Muscles
	Lying on your back with your knees bent feet on the mat in parallel position, hip width apart with your back in neutral. As you breathe out slowly lift your right knee to your chest, at the same time slowly slide your left leg out along the floor until it is straight. As you breathe in, slide your left leg back to its original position and relax right knee back to its original position. Continue to breathe naturally throughout the exercise. Repeat other side.	Hip Flexors Abdominal Complex

Pelvic Roll | Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart with your arms spread out on either side (or supporting under your lower back). Engage your abdominal muscles as you lift your legs together in the air, knees bent at 90 degrees. As you breathe out take both knees over to the right side (towards the ground that is comfortable for you) keep opposite shoulder on the mat. As you breathe in, return your knees to centre. Keeping your knees level at all times continue to take both knees to the left side breathing out once more and breathe in as you return to centre. With practice this movement is slow and continuous as you gently roll your knees from side to side.	Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse abdominal.

Alternative Pelvic Roll   * ALTERNATIVE VERSION OF ABOVE EXERCISE *		Muscles
	Alternative: If you have lower back problems keep your feet on the floor. As you breathe in, slowly drop both knees to one side. Allow your knees to relax and go down without tension or force. Breathe in as you bring your knees back up to centre. Repeat to the other side.	Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse Abdominal

Gluteal Squeeze | Repeat up to 10 times		Muscles
	Lie on the mat on your stomach and rest your head comfortably on your folded hands. As you breathe out tighten your buttock muscles. Hold that position for three seconds then relax and breathe naturally.	Gluteus Maximus, Medius, Minimus

Cat Exercise | Repeat up to 10 times		Muscles
	Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse (navel to spine). As you breathe out, slowly allow your trunk to sag as far as you can so that your back is lengthened into an arch position, do not pull down, but let your back relax. Breathe in as you return back to neutral position. (Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse, navel to spine). Then breathe out as you round your back up at the waist as far as you can by contracting your lower abdominal muscles. Visualise lengthening the spine rather than crunching your lumbar spine as you form a U shape. Lower the top of your head toward the floor. Breathe in as you return to neutral position.	Erector Spinae (Trapezius, Latissmus dorsi, Quadratus Lumborum, Lower back, Abdominal Complex).

Exercises To Avoid

Abdominal Curls with hands pulling on neck * DO NOT PERFORM THIS EXAMPLE *		Muscles
	Avoid clasping your hands behind your head when performing abdominal curls. This will pull on your neck causing stress in the neck and upper back area.	Safe alternative: Abdominal Curl

Double Leg Lift * DO NOT PERFORM THIS EXAMPLE *		Muscles
	Avoid any kind of double leg lift. This is created to strengthen the abdominals. However, hip flexors and lower back muscles perform most of the work in a double leg lift. It also increases the pressure inside the intervertebral discs in the lumbar spine causing lower back pain. This can potentially increase the risk of slip disc in the lumbar spine.	Safe alternative: Abdominal Curl

Note: Always seek medical advice before attempting any new exercise programme and make sure the exercises are appropriate for you and your chosen dance style and schedule.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Flexibility Dance Training

All dancers are aware of the importance of flexibility in dance but it is essential to understand what are safe and effective methods of stretching to increase your flexibility minimise the risk of injury, enhance your performance and reach your true dance potential.

 

What is Flexibility?

Flexibility is the range to which our muscles and connective tissues will allow a joint to move through. In any joint movement muscles work in pairs.  They are called antagonistic muscles. For example, the antagonistic muscle to the quadriceps (prime mover) is the hamstrings and when the quadriceps contract, hamstrings relax (antagonist).

A muscle can only contract as forcefully as its antagonist can relax. For example the quadriceps (prime mover) will contract more quickly if the hamstring group (antagonist) relaxes easily. The objective of flexibility training is to improve the flexibility of the antagonistic muscles reducing tension and muscle tissue resistance. Long term improvements in flexibility depend on your ability to stretch the connective tissues and work with your stretch receptors and other proprioceptors.

 

Aims of flexibility exercises:

• To achieve normal Range Of Motion (ROM) in the joints
• Improve the elasticity of the antagonistic muscles (muscle fascia)
• Maintain the mobility of the other soft tissues surrounding joints
• Improve and maintain posture
• Improve your power in explosive movements
• Improve performance
• Decrease risk of injury in the joints and muscles
• Reduce the risk of muscle fatigue and Delayed Onset of Muscle Soreness (DOMS)

Methods of Stretching

There are various ways to stretch: Dynamic, Active *(static), Passive *(static), Isometric, PNF *(static) = The muscles are stretched without moving the limb itself

 

Dynamic Stretching

This is the ability to bring the limb through a complete range of motion. This involves moving parts of the body slowly, controlled and gradually increasing the range of motion until you reach your full range of the motion. It is a controlled movement that takes you gently to the limits of your ability. This will reduce the risk of muscle soreness. E.g. slow and controlled arm movements starting from shoulder rolls and progressing to arm circles.

CAUTION: No bouncy or jerking movements. This can be a part of your warm up especially if done as a series of repetitions. In dance it is good to perform dynamic stretching exercises towards the end of your warm up as research suggests controlled movements through the full range of motion are appropriate. Start off with the movement at half speed for 4 to 8 repetitions and then gradually work up to full speed.

Perform dynamic stretches in sets of 8 - 12 repetitions perform two sets so you are not working to the point of fatigue as this will impair your performance.  The dynamic exercises you incorporate into your warm up should be appropriate to the movements you would experience in your dance technique. In all the exercises breathe naturally whilst performing them.

 

Active *(static) Stretching

*(static) = The muscles are stretched without moving the limb itself

An active stretch is where you assume a position and hold the limb still with no assistance other than using the strength of your agonist muscles. In most dance techniques dancers should have the ability to maintain an extended position with just the strength of the muscles. An example would be holding the leg up in front at 90 degree angle. The hamstrings (antagonist) are being stretched while the quadriceps and hip flexors (prime movers) are holding the leg up. This type of stretch is often a major part of a dance class. Each static active stretch should be held for 10-15 seconds and 1-2 stretches per muscle group is sufficient. Holding for any longer than this can cause unnecessary strain on the muscle tissues.

 

Passive *(static) Stretching

*(static) = The muscles are stretched without moving the limb itself
Passive static stretching involves gradually taking the position of the stretch and holding the position. The position is assisted by gravity or an apparatus for example, placing one leg on a bar, your quadriceps and hip flexors are not required to hold the extended position as you stretch the hamstrings.

• Hold stretch for about 10 – 30 seconds
• Repeat stretch 2 – 3 times per muscle group

Slow static passive stretching is the safest way to stretch muscles, as it will not activate the stretch reflex. By being relaxed and carrying out passive stretches slowly this type of stretching is very good for cool-down and can help reduce post-workout muscle fatigue and DOMS.  Passive stretches produce far fewer instances of muscle soreness, injury or damage to the connective tissues. They are simple to carry out and may be performed almost anywhere.

Isometric Stretching

Isometric is a type of static stretching which involves the resistance of muscle groups through tensing (isometric contraction) the stretched muscle.

This method will increase passive flexibility and it also helps to develop strength in the tensed muscles, which eventually helps active flexibility. Isometric stretching works because it is a method of overcoming and re-educating the stretch reflex allowing your muscles to lengthen. Isometric stretching is quite intense and must be prescribed with caution.

CAUTION: Isometric stretching is not recommended for anyone under the age of 18. Always allow 48 hours rest between isometric stretching routines it is highly recommended you consult a qualified fitness or dance instructor before engaging in isometric stretches.

 

PNF (Proprioceptive Neuromuscular Facilitation)

PNF is a method of combining passive and isometric stretching to achieve maximum static flexibility. The difference to isometric stretching is that after the contraction phase, the limb's range of movement is increased passively. This means that while the protective reflexes are 'turned off' the limb can be slowly moved into a new, extended position, re-educating the stretch receptors.  PNF involves the assistance of a qualified dance or massage therapist who fully understands what their responsibility is if not there is a high risk of injury.

CAUTION: PNF is not recommended for anyone under the age of 18. Always allow 48 hours rest between PNF stretching routines it is highly recommended you consult a qualified fitness or dance instructor before engaging in PNF stretches.

 

Ballistic Exercises

Ballistic exercises use the momentum of a moving a limb or body part in an attempt to force it beyond its normal range of motion. Technically it is not a stretch because the speed of the movement only serves to activate the stretch reflexes, which cause an involuntary tightening of the muscles, thereby cancelling any possibility of lengthening of the tissues. It can also lead to injury and should never be attempted forcefully until the body is very warm. Ballistic exercises consist of bouncing, jerky movements and are NOT recommended as a stretch as it can cause injury to force a limb beyond its natural range of movement. There are many dance techniques that utilise ballistic exercises, it is vital you warm up thoroughly before technique classes to reduce any possibility or risk of injury.

 

Aspects That Influence Flexibility

Your ability to stretch does depend on several factors but it is important to remember that your flexibility is predetermined at birth and can not change. However, when you perform a safe set of stretches they will be affected by various factors.
The amount of flexibility you have depends on:

• How much you can relax your muscles
• Your mental attitude will affect your ability to stretch
• The type or shape of the joint and its resistance (ball and socket, hinge etc.)
• The muscle facia
• The suppleness of muscles (is there any scar tissue?)
• How warm your joints and surrounding tissues are (the warmer the body is the more flexible)
• Your gender (females are more flexible than males, especially around the pelvic area)

Too Much Flexibility!

Hypermobility is too much flexibility within your joints; intensive flexibility training at a very early age can have serious implications as instability of the joints can lead to injury. For example, if the foot is too flexible, working on a rise for long periods may cause problems at be at more risk of suffering an ankle sprain.

You have an advantage if you inherited stable healthy joints that allow a good range of motion. Dancers should always aim to balance their flexibility training with strength training to develop range of motion and stability.

See the additional article on safe and effective muscle stretches.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Safe and Effective Muscle Stretches for Dancers

 

How to Stretch

The body responds best to stretching exercises when you have completed a warm up, it is important to raise the body temperature with light aerobic continuous rhythmical activity for ten minutes. See Flexibility Dance Training article for more information.

Your emotions affect you ability to stretch

It is essential for you to realise that your state of mind and your emotional state can affect your ability to stretch therefore it is important to have a relaxed state of mind when stretching.

• Complete a range of stretching exercises for different muscle groups stretching opposing muscle groups
• Focus on the muscle groups that are involved in your dance technique and repeat each stretch 2 - 3 times
• Ease slowly in to the stretch hold for 10 - 30 seconds. DO NOT BOUNCE!
• Breathe out as you gently and slowly go into the stretch and breathe naturally as you hold the stretch

Caution: When you perform a stretch correctly you will feel mild sensation in the antagonistic muscles. If you feel pain or a stabbing sensation you must STOP immediately.

Be aware of muscle imbalance, muscles work in pairs work stretch both the prime mover and the antagonist to avoid muscle imbalance. For example, stretch both the (quadriceps) and the back of the thigh (hamstrings) equally. If your hamstrings have a good range on motion (you can put your nose on your knee), but your quadriceps are a bit tight, spend more time stretching your quadriceps, (you may spend more time maintaining the strength of the hamstrings).

 

Safe and Effective Stretches

Passive stretches produce far fewer instances of muscle soreness, less risk of injury and damage to connective tissues than any other form of stretching.
These stretching exercises are effective to maintain your flexibility and can also relieve excessive muscular tension.

Calf Stretch | Do the stretch on both sides		Muscles
	Lunge with one leg in front of the other front knee bent, hands flat and at shoulder height against a wall. The body weight is transferred forward whilst pressing the heel of the back foot firmly on the ground, keep back leg straight. Keep your hips facing the wall. You will feel the stretch in the calf of the rear leg.	Gastrocnemius

Lower Calf Stretch | Do the stretch on both sides		Muscles
	Standing with the feet apart as above, with both knees slightly bent, the body weight is transferred forwards whilst keeping the heel of the back foot on the ground. The sensation of stretch should now be experienced lower down in the calf.	Soleus

Hamstring Stretch (Sitting)  Do the stretch on both legs		Muscles
	Sitting down, with your legs out in front of you while keeping your back upright in neutral alignment. Bend your left leg and slowly reach forward and try to touch your right ankle with both hands. Bend from your waist keeping your lower back aligned and your head up.	Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris

Hamstring Stretch (Lying) Do the stretch on both sides		Muscles
	Lie flat on the floor with your knees flexed, feet flat on the floor. Raise your right leg, grasp it gently behind the thigh with both hands. Now ease this leg as close to your chest as possible. You will feel the stretch along the back of the lifted leg.	Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris

Advanced Hamstring Stretch (Lying)   ADVANCEDVERSION OF ABOVE EXERCISE *		Muscles
	Advanced Level: Lie flat on the floor with your legs extended. Raise your right leg, grasp it gently behind the thigh with both hands. Now ease this leg as close to your chest as possible. You will feel the stretch along the back of the lifted leg.	Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris

Quadriceps Stretch (Standing) | Do the stretch on both sides breathing easily throughout		Muscles
	Stand tall with good posture use a wall for support. Lift your right foot up to your buttock and take hold of your right ankle. You will feel the stretch along the front of the thigh of the right leg.	Quadriceps: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis

Quadriceps Stretch (Lying) | Do the stretch on both sides		Muscles
	Lying on your front, resting your forehead on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks, easing it closer to them with your right hand. You will feel the stretch along the front of the thigh.	Quadriceps: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis

Hip Flexor Stretch (Standing) | Do the stretch on both sides		Muscles
	Take a lunge position with your feet in parallel with the front knee bent. The body weight is transferred forwards and the pelvis pushed forward. The stretch is felt at the front of the hip.	Ilioposas: Posas Major, Iliacus

IT (Iliotibial Tract) Stretch  Repeat with left leg behind		Muscles
	Hold on to a supportive surface, stand with the right leg diagonally behind your left leg, you weight on the left leg. Stretch the outside of the right thing by bending your left knee. Lean sideways away from the right hip. The stretch is felt along the outside of the right thigh.	Tensor Fascia Latae (Iliotibial band)

Gluteal Stretch (Sitting)  Do the stretch on both sides		Muscles
	Sitting on the floor with one leg out straight, the opposite knee is bent and the foot is placed over the straight leg. The hands are then used to gently push the bent knee up towards the opposite shoulder. The stretch is felt in the buttock.	Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors)

Gluteal Stretch (Lying) | Do the stretch on both sides		Muscles
	Lying down, keep one leg to the ground straight, the opposite leg is bent, brought over and ease down gently with the hand. The stretch is felt in the middle of the back and in the buttock.	Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors)

Gluteal/Piriformis Stretch (Lying)  Do the stretch on both sides		Muscles
	Lie flat on the mat bend your knees to your chest and cross the left leg in front and over the right. Allow the weight of the right leg to gently stretch the left hip area as the left leg is moved closer to your chest.	Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors), Piriformis

Advanced Gluteal/Piriformis Stretch (Lying) * ADVANCED VERSION OF ABOVE EXERCISE *		Muscles
	Advanced Level: Lie flat on the met with both knees bent. Use your hands to ease your right knee and lower the left leg towards your chest. Keep your back and shoulders in contact with the floor throughout the movement. You will feel the stretch along the outside of the hip and thigh.	Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip abductors), Piriformis

Groin Stretch (Standing)  Do the stretch on both sides		Muscles
	Wide standing position, keep right foot pointing forward, lunge sideways on the bent knee and keep the left leg straight. The stretch is felt in the left groin.	Adductors

Groin Stretch (Sitting)  Do the stretch on both sides		Muscles
	Sit on the mat with the soles of the feet together and sitting upright, gently grasp the ankles. The stretch is felt in both sides of the groin and down the inner thighs.	Adductors

Advanced Groin Stretch (Sitting) * ADVANCED VERSION OF ABOVE EXERCISE *		Muscles
	Advanced Level: Sitting upright with legs extended, gently ease your body weight forward.	Adductors

Side Stretch (Standing)  Do the stretch on both sides		Muscles
	Have a good stable base by placing your feet hip width apart, feet in parallel. Bend your knees slightly and keep your hips facing forward. Lift up and over to the side.	Internal & External Obliques

Advanced Side Stretch 1 (Sitting)  * ADVANCED LEVEL * Do the stretch on both sides		Muscles
	Advanced Level: Keep your hips facing forward with leg open in a comfortable position Lift up and over to the side.	Internal & External Obliques

Advanced Side Stretch 2 (Sitting)  * ADVANCED LEVEL * Do the stretch on both sides		Muscles
	Advanced Level: Keep your hips facing forward with leg open in a comfortable position Lift up and over to the side body weight over your leg.	Internal & External Obliques

Lower Back Stretch (Lying)		Muscles
	Lying on your back, gently grasp around both thighs bringing your knees towards your chest. The stretch is felt in the lower back.	Erector Spinae (Lumbar region)

Back Stretch (Kneeling)		Muscles
	Kneeling on a mat, sit back gently onto your heels, reach forward. This stretch is felt along the back, sides and shoulders.	Erector Spinae

Trunk Stretch (Lying)		Muscles
	Lie down on your stomach a mat, resting on your forearms. Rest on elbows for support, and ease your chest off the floor, keeping your spine long and your hips firmly connected into the mat. You will feel the stretch in the front of the trunk.	Abdominals (Lumbar extension)

Upper Back Stretch (Standing)		Muscles
	Stand with good posture, your knees slightly bent. Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax. You will feel the stretch between your shoulder blades.	Erector Spinae (Thoracic region)

Shoulder Stretch 1 (Standing or Sitting)  Do the stretch on both sides		Muscles
	The palms are placed together to lift up towards the sky attempt to straighten your arms keeping your shoulders down. The stretch is felt in the shoulders, sides and in the stomach muscles.	Deltoids, Latissmus Dorsi

Shoulder Stretch 2 (Standing or Sitting) | Do the stretch on both sides		Muscles
	The right arm is placed over the left shoulder, and the right elbow grasped with the left hand. The elbow is gently pushed towards the shoulder. The stretch is felt over the outside of the shoulder.	Deltoids, Latissmus Dorsi

Arm Stretch (Standing or Sitting) Do the stretch on both sides		Muscles
	The elbow is bent and grasped with the opposite hand. The hand is then gently pushed down the back. The stretch is felt in the back of the upper arm. The stretch is then repeated on the other side.	Triceps

Neck Stretch 1 (Standing or Sitting)		Muscles
	With good posture keep your spine and neck long and your shoulders down and relaxed, lift head to sky and back to neutral alignment. Then bring chin to chest and gently back to neutral.	Neck Flexors, Extensors

Neck Stretch 2 (Standing or Sitting)		Muscles
	Keep your neck long, tilt your head gently to the left side, bringing your left ear toward your left shoulder. Slowly bring your head back to neutral. Repeat, tilting your head to the right.	Neck Flexors, Extensors

Neck Stretch 3 (Standing or Sitting)		Muscles
	Keep your neck long, rotate your head gently to the left side, looking to your left side toward your left shoulder. Slowly bring your head back to neutral. Repeat, turning your head to the right.	Neck Flexors, Extensors

 

 

 

Stretches To Avoid

Standing Toe Touches  * DO NOT PERFOM THIS EXAMPLE *		Muscles
	Avoid bending over to stretch the hamstrings. Forward flexion past 70° stresses the lower back and cause hyperextension of the knees. This is often seen in dance but it can overstretch the lower back muscles and stress the vertebrae, discs and muscles of the lower back. Adding a twisting movement to the toe-touch can cause damage to the joints. It is best to perform hamstring stretches shown above.	Safe Alternative: Hamstring stretch

Hurdle Stretch  * DO NOT PERFOM THIS EXAMPLE *		Muscles
	The stretch puts great strain on the inside of the bent knee and can strain the ligaments, cartilage and muscle of the knee joint. The aim is to stretch the hamstrings, and there is no reason to involve the knee of the opposite leg to do this.	Safe Alternative: Hamstring Stretches

Neck Rolls  * DO NOT PERFOM THIS EXAMPLE *		Muscles
	Avoid neck rolls. Head circles compress the cervical intervertebral discs and can potentially cause nerve damage. Rolling the neck puts undue stress on the vertebrae at the top of the neck, causing them to grind upon each other. Also the rolling movement does not produce effective stretch as the neck muscles are not held in a stretched position.	Safe Alternative: Neck Stretches 1-3

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.