Dancing requires agility, strength, endurance and practice. Hamstring exercises for dancers should focus on keeping the hamstrings strong and supple to perform a variety of strenuous and athletic maneuvers, including kicks and jumps. Performing exercises diligently helps protect against injury while improving overall function. Consult your doctor before starting a new exercise routine.
Stretch With Walls
Hamstring exercises for dancers can help improve muscle flexibility by using walls as an exercise tool. Stand facing a wall. Gently lift your right leg in front of you and place the heel on the wall as high as possible. Straighten your knee and place as much of your leg as possible against the wall to increase the stretch. Hold the stretch for 15 seconds. Slowly lower your leg to the side and then back to the standing position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg. If standing alone is too uncomfortable, have a partner stand nearby.
Promote High Kicks
High-kicking maneuvers add beauty and elegance to many dance routines. Improve your ability to do high kicks by keeping your hamstrings flexible, according to Debbie Byrd of American Dance Team. Sit on the floor with your legs separated as far as possible. While keeping your back straight, slowly lower and turn your torso to the right so your face goes toward your right knee. Stretch your arms toward your toes as far as possible until you feel a mild stretch along the backside of your knee. Hold this stretch for 15 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Include Warm-Ups and Cool-Downs
Warm-ups before exercising and cool-downs afterward play an important role in lowering the risk of injury. A five-minute warm-up of gentle walking helps your muscles prepare for more strenuous exercise. Cooling down gives your muscles time to return to their normal operating level. Hamstring exercises for dancers can include some gentle stretches in the cool-down period. Sit on the floor with your legs fully extended and together, toes facing the ceiling. Slowly lean forward until you feel a mild stretch in your hamstrings. Hold this stretch for 20 seconds. Gently return to the original position. Relax for 10 seconds. Repeat this exercise five times.
Strengthen All Movements
Strong hamstrings can improve power, speed and acceleration of movements in all athletics, including dance, according to MyFit. Hamstring exercises for dancers can include a variety of hamstring curls with or without equipment. When using equipment, lie on your stomach and move your calf muscles under the pad. Slowly bend your knees and bring the pad toward your buttocks. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat the exercise 15 times. You can also do hamstring curls by standing and holding the back of a firm chair. Slowly raise your right foot and bring the heel toward your buttocks.
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