My favorite stretches, and ones that I believe every dancer and person should do to increase flexibility and strength, are not hard, or crazy, and you’ve probably done most of them before.
The first stretch I always start with is rolling down from standing and reaching for the floor. First I’ll start a little higher and bend my knees a few times. Then I’ll roll up and go back down again and this time I’ll stretch deeply and try to get my head to touch my knees to really stretch the hamstrings and spine.
After that I’ll sit on the floor and do the “pike” stretch, where just like you did previously but you’re sitting. I’ll reach forward with feet pointed and hold for a time and then repeat with flexed feet. Everytime I exhale I’ll try to stretch a little further, and instead of trying to get my head to my knees I’m trying to keep a flat back and get my belly button flat on my thighs.
Once I finish holding the pike stretch for a few minutes I’ll go to the straddle stretch. I’ll hold to the right with pointed toes, then left, and then repeat with flexed feet. I’ll then lay forward trying to keep that flat back again from the previous exercise and get my belly button on the floor. Again, exhaling as you stretch deeper helps to make you stretch further and it to not be as painful.
I like to do the “cobra” and “basket” stretch once I’ve finished the “straddle”. I’ll pay close attention to keeping my shoulders down and abs engaged to protect my spin and really lengthen by reaching out with my head then just bending back. I’ll also keep my neck strong so that I don’t let the head collapse on the neck.
The next stretch is the “runners” stretches, where I go to a lunge on the left leg (yes, the left leg. I always start my stretches on my less flexible side.) with my knee on the floor to stretch the hipflexor and hips. I’ll then rock back to having my left leg straight in front and my right leg bent under me keeping my left heel flexed to the ceiling and I bend forward to reach my belly button to my thigh. I’ll then pointe my foot and stretch through the ankle joint by doing that, and then lower to my left split.
In my left split I’ll pick my hands off the floor (I do not recommend this if you are not all the way down in your splits. If you pelvis isn’t all the way on the floor in your splits keep holding the ground till you’re in a true split.
After I hold for a minute, I’ll flat back forward and then bend backwards applying all that was discussed in previous stretches.
After left leg lunges and splits, I’ll do right side and then lower myself into a straddle split. I’ll hold their for a time and bend forward to rotate the hips, and once I finish with that I’m done!
Depending on how I’m feeling, or if I want to target a specific area I’ll add more stretches but these are my “ride or die”, “tried and true” stretches that I do everyday and they keep me healthy and limber! Let me know what you think and just to let everyone know I’m not a trained physical therapist, so check with your doctor before trying any of these exercises for the first time by yourself, and remember that it’s always best to stretch with a warm body. So, before you stretch make sure to do some quick exercises to get the blood pumping before you start. Maybe some jumping jacks, planks, running in place, any thing like that to really make sure your body is fully warm and prepared.
~Savannah Helmer Newman
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