Over the past few years, more and more social media accounts have popped up showing children being overstretched. Whilst this seems to be a current trend, the impact on developing bodies can be huge.
At Dance Central, we hold weekly Stretch and Conditioning classes focusing on improving your range of motion, strength, and balance through targeted stretches and exercises. These exercises gently loosen limbs to create a supple dancer without causing long-lasting damage.
But why is this important?
Dancers often perform physically demanding movements, which can cause stress and strain on their muscles, joints, and ligaments. To maintain their flexibility, prevent injury, and improve their overall performance, dancers must stretch regularly. However, it is equally important to stretch safely. In this blog, we will discuss why it is important for dancers to stretch safely and how to do so.
Firstly, stretching is crucial for maintaining and improving flexibility. A dancer’s body needs to be able to move in all directions, and stretching helps to keep muscles supple and joints mobile. By regularly stretching, dancers can increase their range of motion, which can help them achieve more significant leaps, higher kicks, and deeper plies.
Secondly, stretching helps prevent injury. When dancers stretch, they warm up their muscles and increase blood flow to the area. This warm-up prepares the body for the demands of dance, reducing the risk of muscle strains, sprains, and other injuries.
However, it is essential to stretch safely to avoid injuries that can occur from overstretching or poor technique. Overstretching can cause muscle strains or even tears, and poor technique can lead to long-term injuries.
So how can dancers stretch safely?
Firstly, it is essential to warm up before stretching. Warming up can include light cardio exercises such as jogging, jumping jacks, or dancing to increase blood flow to the muscles. After warming up, start stretching gently, gradually increasing the intensity of the stretch.
It is important to stretch all major muscle groups, paying particular attention to areas that are more prone to injury, such as the ankles, knees, hips, and lower back. Hold each stretch for 15-30 seconds, breathing deeply and regularly.
Another crucial aspect of safe stretching is correct technique. Dancers should avoid bouncing or jerking during stretches, which can cause muscle tears. Instead, movements should be smooth and controlled, with a gradual increase in intensity.
Finally, dancers should not push themselves beyond their limits. Stretching should feel comfortable and should not cause pain. If a dancer experiences any pain or discomfort, they should stop stretching immediately and seek advice from a dance teacher or healthcare professional.
In conclusion, stretching is a vital aspect of dance training. It helps to maintain flexibility, prevent injury, and improve performance. However, it is equally important to stretch safely to avoid injuries that can occur from overstretching or poor technique. By warming up, stretching gently, paying attention to technique, and not pushing themselves too hard, dancers can stretch safely and reap the many benefits of this crucial aspect of dance training.
To find out more about our Conditioning classes, get in touch.
