Dance Stretches & Exercises

As a dancer, flexibility is vital for your performance. Stretching should become a regular part of every single day for you. If you are aiming to make significant improvements to your flexibility, you should stretch several times per day. Start with a core exercise or two as a warm-up and then stretch thoroughly. Try incorporating some of these stretches into your routine. Remember not to rush your stretching. Hold each stretch for 30 to 60 seconds and repeat stretches two to three times each.

Rollup

Lie flat on your back with your legs together and your arms extended toward the ceiling. Prior to beginning, pull your abdominal muscles in toward your spine. Keep your abs in this position through the entire exercise. Inhale as you lower your arms until they are extended over your head but not touching the ground. Exhale and bring your arms forward as you roll the torso off the ground. When you reach a seated position, inhale and then exhale as you reach forward for a point just above your toes. Keep your abs pulled back. Inhale as your return to a seated position. Exhale as you roll back down to the ground. Repeat this exercise six to eight times.

Split Stretches

You must be able to perform a split comfortably before attempting these stretches. Increase the stretch of your split by bending forward toward your front leg. Once you can get your nose to your knee in a split position, try getting your upper body onto the ground just inside your front leg too. Next sit back up and arch toward your back leg, even lifting your back foot off the ground to touch your head. Finally, elevate your front leg on a yoga block or step, hyperextending the stretch to your split position.

Wall Straddle

The wall straddle is great for increasing your middle splits or straddle extension. Lie down in front of a wall with your rear end touching the wall. Start with your legs extended up toward the ceiling. Separate your legs, bringing them open to a straddle position. Allow gravity to pull your legs toward the ground, increasing your straddle stretch more and more. Your feet should be pointed and your legs must stay completely straight. Initially attempt to hold this position for at least two minutes. Increase your time by 30-second increments each day.

Straddle Stretch

Stretch your middle splits in a seated position as well. Start standing up and slide your feet out into a straddle. You do not need to have a complete middle split for this stretch. Once you sit into your straddle, check your form. Regardless of how wide your straddle is, your knees should point up to the ceiling and your toes should be pointed. Place your hands on the ground in front of you and walk your hands forward as far as you can, ultimately lying your upper body flat on the ground. Maintain proper form, knees up and toes pointed, throughout this entire stretch.