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:
- Never stretch cold muscles
- Avoid overstretching
- Take care with body alignment
- Never bounce during a stretch
- Develop a consistent routine of stretching
- Keep breathing!
The benefits of stretching are:
- release of tension
- restoration of balance to muscles
- improvement in range of movement
Happy stretching!
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