Stretching and Strengthening

Dancers warm up before a class, rehearsal or performance to increase their core and muscle-tissue temperature. However, warm-up activity should not be used to increase flexibility. Warm muscles are more amenable to extension and more responsive to stretching. Limited stretching of warm connective tissues is generally more effective than a larger stretching action at normal body temperature. The long- term benefits of stretching when warm are also greater. Stretching with higher temperature tissues, such as after a period of strenuous activity, is not only beneficial but also helps to reduce injury.

Longer periods of static stretching prior to demanding activity is not recommended. It may impair strength, power, endurance for a short period of time. Decreases in muscle strength, perhaps due both mechanical and neurological reasons, may take a while to recover. However, shorter periods of stretching, perhaps less that 10 or 15 seconds, are less likely to cause performance problems. Dynamic stretching, such as that implied by dance movement, is also less detrimental to performance. Holding static stretches for about 30 seconds, before repeating 3 to 5 times in a single period, is normally sufficient to maintain joint range of motion and current flexibility. Little benefit is derived from more repetitions of a stretch. If increasing flexibility is the goal, it is essential that muscles are warm so the stretching activity is best undertaken after dancing. IA gradual increase in the frequency of stretching throughout a period is also likely to provide continued benefit.

It is always important to remember that every dancer’s body is unique, so a personal programme of stretching and strengthening should be customized for each individual. One should not necessarily compare the flexibility of one dancer with another. Some dancers are naturally very flexible and even hypermobile, and may consequently have a greater need for strengthening and stabilization exercises if injury is to be avoided. This may also be true for dancers who have denser connective tissue.