5 Types of Stretches for Dancers

It’s not secret that stretching correctly is beneficial to anyone. Dancers on the other hand, need a bit more attention to their daily stretch routine.

NOTE: Please listen to your body, over stretching or stretching and feeling pain may be the sign of a bigger issue.

1) Shoulder Stretches
- Bringing one arm up and over behind your head, bend at the elbow and gently push toward the opposite ear to feel a stretch in the back of your arm.
- On a table, chair, ballet barre, or other strong object that is about chest or shoulder high, put both hands on with straight arms and gently push your body down leaving your head level with a flat back. Your upper body and face should be facing the floor. Hold this position for a great shoulder stretch for about 30 seconds.

2) Leg and Hip Stretches
- Start with one leg in front of the other by about 2 feet (give or take) with your front foot in parallel and back foot turned out for stability. Lean over your front leg and hug it as best you can. you can always place one hand on the floor for extra stability if you need it. Hold for 15-20 seconds. Repeat 2-3 times on each leg.
- Sit on the floor with both legs straight out in front of you. Making sure your knees are pointing up to the ceiling, lean over and touch your toes (or try to!). You can do this stretch with pointed feet or flexed feet for added stretching. Hold for 20-30 seconds and repeat 2-3 times.
- Sit on the floor with your feet touching and heels together in the butterfly position. Keeping your hands resting on your heels, use your elbows to push down on your knees and bend over your feet. This is a great stretch for your hip adductors.

3) Seal Stretch
- The seal stretch is a great option for stretching out your lumbar spine and can be soothing when sitting for long hours at a time, like behind a desk or in a classroom. Lay with your stomach on the floor with your arms propped up about shoulder width underneath you. Push up your upper body and breath through the stretch. To make the stretch deeper, let your head rest back with your face up to the ceiling. Every person’s body and level of flexibility is different so you may need to adjust the position of your hands to find the most comfortable and beneficial stretch.

4) Side Twist
- It is exactly how it sounds. Standing with the side of your body next to a counter, table, or ballet barre, turn your upper body only toward the stable object. Try looking over the shoulder you are turning toward. Hold this stretch for about 15 seconds for 3 rounds turning to each side.

5) Foot Stretches
- Lay on your back and bend on leg in holding it to your chest. Raise your other leg and point your foot as much as you can. Point for 15 seconds and then flex that foot for 15 seconds putting purpose into each movement. Repeat pointing and flexing 3-5 times on each leg switching the straight and bent legs.
- Dancers know how important their feet are so this stretch is done often, and even in class. Stand next to something sturdy and cross one foot over the other with the top foot pointing down and the top of that foot resting on the standing foot/floor. The arch of your foot should be pointing up and away from the floor. Bend and straighten both knees in 5 second pulses to increase the arch in the non-standing foot. Repeat on for both feet.

Stretching is different for everyone and there are many types of stretches that a dancer can do. With positive attitude and a lot of patience, you too can increase your flexibility!