STRETCHING TO YOUR MAXIMUM POTENTIAL

STRETCHING

A dancer needs two types of flexibility: static and dynamic. Static flexibility is the ability to move through a range of motion with no emphasis on speed and time. Dynamic flexibility is the ability to move through a range of motion with emphasis on speed and time (such as a straddle jump).

Hold all stretches for a minimum of six to ten seconds. Relax and breathe out as you move into the stretch. Repeat a minimum of three times. For tighter muscles, try to hold the stretch for longer. Push to the point of discomfort but do not push through pain. No exercise should produce pain.
Effective use of stretching techniques is necessary after all forms of training. The best time to stretch effectively is when muscles are thoroughly warm, such as after class, rehearsal or performance.

The rules are:

1. Never stretch cold muscles
2. Avoid overstretching
3. Take care with body alignment
4. Never bounce during a stretch
5. Develop a consistent routine of stretching
6. Keep breathing!

The benefits of stretching are:

• release of tension
• restoration of balance to muscles
• improvement in range of movement
  
  Happy stretching!

WARM UP/COOL DOWN

Warm Up/Cool Down
A warm up is anything that prepares the body for increased exertion. Without warming up you run the risk of injury. As the muscles become warmer they also become more pliable. In addition to tuning your body, warming up also cuts down on muscle soreness when the session is completed.

A cardio-vascular warm-up involves at least 15 minutes of continual movement, for example, jogging around the studio, skipping rope or springing on the spot. The aim is to increase your pulse rate to 120 beats per minute. As the muscles become warmer from the flow of blood, they also become more elastic. Toward the end of your warm-up you could include some specific movements from the type of class which will follow. After you have completed your warm-up is a good time to gently stretch the large muscle groups.

Ideally the rest period between the warm-up and the start of the activity should be no more than a few minutes, in any case no more than 15 minutes. After 45 minutes rest, the beneficial effects of the warm up are negated, at which time the muscle temperature has returned to pre-warm up levels. This point cannot be emphasised enough. The dancer must warm up before each class and stretch all major muscle groups (not beyond the pleasure/pain barrier) before executing any fast, full range of movement.

A five minute cool down is recommended after completion of the class, rehearsal or performance (use movements from the technique you have been practising but reduce the tempo and size of the movements until you have your pulse back to approximately 100 beats per minute). This is the best time to stretch if you need to increase your flexibility, as the muscles are warm and limber. Stretching will also help remove any lactic acid and restore the body.