Range-of-motion Exercises For Dancers

Having a flexible body plays a key role in being able to perform dance maneuvers with ease at both the recreational and professional levels. Range-of-motion exercises for dancers can keep the body operating well and also help restore functioning after overuse injuries caused by repetitive, overuse actions. Exercises need to be done consistently to keep muscles and joints fluid while operating at the optimum level.

Developing Control

Range-of-motion exercises for dancers can work on your inner thigh and core muscles to improve overall leg flexibility, control and strength, according to personal trainer Dina Stogsdill with website Leg-Exercise. Begin by lying on your back on an exercise mat with your legs fully extended. Tighten your stomach muscles. Slowly lift your right leg 6 inches above the floor and move it out to the side until you reach a 90-degree angle, keeping your knee straight. Hold this position for two seconds. Slowly return to the center position without lowering your leg. Hold this position for two seconds. Keep your back firmly on the surface. Lower your leg to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left leg. If lying flat on your back is too difficult, lift your upper body onto your elbows.

Increasing Hip Extension

Hip flexor muscles play an important role in being able to dance effectively and are used extensively during many dance steps. Include some range-of-motion exercises for dancers that improve your hip extension capabilities. Start by sitting upright on an exercise mat with your legs fully extended. Support your upper body by placing your hands, open-palmed, on the floor slightly behind you. Slowly lift your right leg 6 inches from the floor while keeping your knee straight. Gently rotate your leg so your toes point away from your body. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg.

Increasing Toe Functionality

Dance positions such as a full demipointe require dancers to have flexible toe joints. Toes need to be able to withstand and perform 90-degree angle maneuvers that place extra stress upon the metatarsal phalangeal joint, otherwise known as the big toe. Extreme stress can result in decreased mobility of the big toe. Including some range-of-motion exercises for dancers that stretch out the big toe area will help. Start by sitting upright on a chair and placing your right ankle on your left knee. Use your right hand to gently pull your right big toe toward the top of your foot. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times. Do the exercise again with your left toe.

Improving Arch Health

Dancers place tremendous stress upon their feet, sometimes resulting in painful conditions such as plantar fasciitis. Range-of-motion exercises for dancers need to concentrate on restoring flexibility to arch and ankle tendons. Accomplish this goal by doing some gentle gastroc calf muscle stretches. Stand with your hands on a waist-high table, palms open wide. Place your right foot behind you and keep your knee straight, according to the online physical therapy website Hep2go. Gently bend your left front knee. Slowly lean into the table until you feel a mild stretch in the back of your right lower leg. Hold this stretch for 10 seconds. Return to the original position. Repeat this exercise 10 times. Do the exercise again by reversing legs.