Stretching is just as important to dancers as studying technique and form. Stretching increases flexibility and, along with strengthening exercises, help to prevent injury. It also reduces soreness and fatigue that may occur a day or two after your dance routine. Dancers are most likely to suffer injuries to their lower legs, hips and back, according to the Stretching Institute. Before your routine, perform exercises that loosen up muscles in these problem areas.
Supine Hip Flexor Stretch
This exercise stretches your hamstring, hip flexor and gluteus maximus, notes the American Council on Exercise. To begin, lie flat on your back on the floor with both legs outstretched. Bend your right knee and leg so that your right foot is flat on the floor. Slowly bring your right knee towards your chest while supporting your thigh with both your hands. Bring your knee up as close to your chest as is comfortably possible. Hold the stretch for 30 to 45 seconds.
Calf Stretch
For this exercise you can use an aerobics step bench or another sturdy raised object. Standing on the bench, place the ball of your left foot on the edge allowing your heel to drop down towards the ground. Keep your knee slightly bent, recommends the Stretching Institute. Hold for about 30 seconds and then switch legs.
Ankle Stretch
Sitting down, extend your right leg and point your toes. Make five slow clockwise rotations of your ankle. To take your ankle through the greatest range of motion, imagine that your toe is a pencil and you're trying to draw the largest circle possible with your toe, recommends Princeton University Health Services. Next, slowly rotate your ankle five times counter clockwise. Repeat with your other leg.
Precautions
Always warm up for five minutes before stretching by doing an activity such as walking or a few dance moves. Do not bounce during stretches and do not hold your breath. If you feel pain, stop the stretch immediately.
