Stretching Benefits and Exercises Before Ballroom Dancing
When you watch a professional ballroom dancer, you may notice how flexible they are. It can also remind you of the flexibility you lack! But never fret; often this flexibility comes with practice. Even with practice though, flexible dancers still stretch to warm up for ballroom dancing sessions. Common dance-related injuries such as sprains and strains happen when muscles and ligaments are overstretched or twisted.Even if you feel that you aren’t doing any strenuous movements, you can cause an injury to yourself from tight muscles. Once you begin to perform a consistent warm up routine prior to class, it will become natural—and you’ll avoid injuries. Here are a few foot stretches to try while you’re waiting for dance class to begin:
1. Sit up straight with your back firmly against the back of a chair. Slowly turn your left foot inward. Hold this position for six seconds. Then turn foot very slowly outward and hold for another six seconds. Repeat this exercise six times. Repeat entire exercise with right foot.
2. Sit up straight with your back firmly against the back of the chair. Slowly move your left foot in a circle moving clockwise. Repeat this movement six times. Then slowly move the same foot in a circle counter-clockwise. Repeat this movement six times. Repeat the entire exercise with the right foot.
If you do triple time Swing, you might feel the muscles in your hips are fatigued. These are your hip flexors and/or abductors. Often ladies, with those wonderful heels on, you’ll especially begin to feel your hips tire as you learn to dance. Try this exercise for a warm up:
1. Use a wall or a chair to help keep your balance for this exercise if needed. Lift a straight leg forward in front of your body, as high as you can while keeping your back straight. Hold for a count of 2 and release. Then, do the same to the side of your body. Repeat this exercise six times. Repeat entire exercise both feet.
Of course, if you have certain problem areas, such as back pain, find stretches that apply to your needs. And while wrist or knee braces may not go with your outfit on a dance night, don’t be afraid to wear them during dance practice sessions to protect any weak muscles or tender areas. For optimal effect, also stretch directly after dance class. This way you can enjoy your dancing without being uncomfortable later!
