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Warm up before dancing

Sufficient warm up is needed in order to prevent injury and there is why knowledge on safe stretching  is needed to all athletes. For ballet dance safe stretching can helps you avoid injury. In school safe stretching habits needs to be taught for PE lesson. If your soft tissues are torn, inflammation can occur and scar tissue may form. Whatever kind of dancing you love, doing enough warm up can build strength, stretch the muscles and avoid dancing in pain.

If you have to stretch before class then some warm up is needed. Some arm swings and loose legs couple with easy forward and sideways bending is a good way to start. Get a deep breath while you do this can add to the warm up. If you getting stiff from sitting at a desk, stand up and walk around for one minute. This helps to get the muscle and joints moving.

Always stretch before the dance class. The end of the class is an ideal time to stretch. If it is not possible because the next class is starting or you cannot find another place in the dance studio to stretch yourselves, you can wear leg warmers at home. You can take a hot bath then start stretching. Soak in Epsom salts or sea salt is recommended and healthy for the muscles as the minerals help draw the acids out of your tissues.

Passive stretching involves another person to help you stretch. Stretching with a partner is not recommended until you are very advanced. A physiotherapist can stretch you properly, but if you do proper stretching you won’t need a physiotherapist.

Active stretching involves yourself stretching your own muscles. If you’re sitting in second position, you can hang over each leg, and then hang forward. Stretching over each leg is going to stretch your hamstrings, and all the muscles, ligaments and tendons around your pelvis and hips. You can go sideways keeping your torso stretched long to stretch the hip joint area. Then you can do a side bend over the same leg, and you’ll feel the stretch in the hamstring and the opposite hip and side of your torso. If you’re stretching to the right, be sure to keep the left hip on the floor, and the left leg stretched.

Deep breathing provides enough movement to apply pressure to the stretch; you do not need to bounce. If you can reach your feet in a second position stretch, you can pull yourself over the leg; hold the position for a minute or more, easing back if you start to feel real pain. Stretching does causes discomfort. Before you get to the point of pain, you are already stretching. You don’t have to push yourself to the point you will get injury. Begin by stretching every day, remember to be patient and stretch safely.

 
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Posted by on March 24, 2012 in Dance

 

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