In only one hour of ballroom dancing, a 160-pound adult burns 219 calories, according to MayoClinic.com. Dance is an effective way to tone your muscles and improve your flexibility while shedding pounds and having fun. But whether you're dancing for pleasure or are a professional dancer, stretching your muscles before dancing is critical to prevent injury and improve your mobility on the dance floor.
Standing Wind Up
Stand with your feet shoulder-width apart. Turn your head and look to the right. At the same time, reach with your arms to the right so that your torso slightly twists as your left arm rests on your right hip and your right arm rests on your left hip. Feel a stretch in your back, shoulders and waist. Hold the stretch for six seconds.
Hand Clasp
Stand with your feet hip-distance apart. Keeping your legs straight, cross your fingers behind your back. Roll your shoulders back, gently lift your hands behind you and lean forward. Squeeze your arms as you raise your hands. You will feel a stretch in your buttocks, the back of your legs, arms and shoulders.
Cobra
Lie on your stomach on an exercise mat and place your hands just below your shoulders. Extend your feet out and point your toes away from your body. Breathe out, press your hips into the mat and gently lift your torso off the ground, keeping your hips on the floor. Hold the position for 15 to 30 seconds before lowering your upper body.
V-Seated Hamstring
Sit on the floor with your legs extended out in front of you in a V-shape. Twist to your right and gently bring your body forward, reaching with your hands for your feet. Hold the stretch for eight seconds. Release and then perform the stretch again for 30 seconds. Repeat the exercise on your left side.
Modified Hurdler
Sit on the ground and pull your right thigh back toward your buttocks. Bend your left leg and place it in front of you. Slowly lower your body backward to feel the stretch in your quadriceps. To feel a deeper stretch, try to lower your body closer to the ground. Hold the stretch for 30 seconds. Repeat on the right side.
Calf Stretch
Sit on an exercise mat with your legs extended in front of you and your toes pointing toward the ceiling. With your hands on your thighs and your back flat, gently bend forward. Reach for your toes until you feel tension in your stretch. Feel the stretch in your calves, holding it for 15 to 30 seconds before relaxing.
Foot Stretch
Sit in a chair and rest your right ankle on your left thigh. Place your right hand on the inside of your right ankle and your left hand on the top of your right foot. Apply light pressure and pull your foot back with your left hand while pushing your foot forward with your right hand. Hold the stretch for 30 seconds. Rest and repeat with your left foot.
References
- MayoClinic.com: Exercise For Weight Loss: Calories Burned in One Hour; December 2009
- American Council on Exercise: Cobra
- "Preventing Dance Injuries"; Ruth Solomon, et al.; 2005
- "Dancer's Complete Guide to Healthcare and A Long Career"; Allan J. Ryan, et al.; 1988
- "Stretching"; Suzanne Martin; 2005
