Dancers are highly trained athletes who practice nearly every day. Such a vigorous training schedule can lead to injuries. Common injuries in dancers are ankle injuries, back strain, pulled hamstrings, shin splints, sprains and tears in the knee. A thorough warmup routine that includes proper stretching will not only increase flexibility but also help prevent these injuries.
Cardiovascular Exercise
The first part of every warmup routine should be cardiovascular exercise to get blood flowing to your muscles. Start your warmup routine with five to 15 minutes of cardiovascular exercise such as jogging, marching in place or skipping. Do this aerobic activity until you feel your pulse increasing and you start to break a sweat. Do not include in your warmup routine any aerobic motions that require extensive flexibility, such as kicks or high knee lifts.
Dynamic Stretching
Once blood is flowing to your muscles, engage in dynamic or active stretching. In this type of stretching, common motions used in dance should be performed to ready your muscles for action. Straight-leg swings, high knee lifts, torso twists and arm circles are all dynamic stretching motions you may include in this portion of your warmup routine. A dynamic stretching routine must include stretches for all major muscle groups from head to toe. Execute eight to 10 repetitions of each motion in a fluid, dynamic fashion. Start with a smaller range of motion -- for example, a low kick forward and swinging back -- increasing your range with each repetition.
Static Stretching
Because of the high degree of flexibility required in dancing, it is important to incorporate some static stretching into your warmup routine as well. Static stretches are those that are held in a stationary position. For example, include leg stretching at the ballet bar, lifting one leg up onto the bar and leaning forward, aiming your nose for your knee. Include many static stretches for your legs and also a few for your upper body and arms. Hold these static stretch positions for 30 seconds. Repeat each static stretch three times.
Increasing Flexibility
Stretches to increase flexibility should not be part of your warmup routine. Flexibility gains are better made at the end of your practice when your muscles are supple and thoroughly warmed up from your workout. Static stretches alone or with a partner are the best way for you to increase your flexibility. Stretch your muscle until you feel a gentle stretch and then hold that position. When aiming to increase flexibility, do not bounce or stretch to the point where you feel pain.
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