6 Stretching Exercises to Improve Dance Flexibility
Flexibility is necessary for professional cheerleaders to successfully execute their dance routines.
Pro cheerleaders know that it's vital to look seamless and natural when performing a dance routine. And to achieve that, being flexible is a must. Flexibility also reduces the risk of injury and soreness, especially when you need hours to perfect a routine.
Stretching is a great way to improve your flexibility. A daily stretching routine prepares you to be physically and mentally ready throughout the day. Yes, you read that right! Stretching can also positively impact your mental health by lowering the production of your stress hormones and increasing your awareness of your mind and body.
Here are 6 daily stretching workouts to help you improve your flexibility in dancing.
1. Standing Hamstring and Hip Flexor Stretch
Stretching the upper legs and hip muscles is needed because cheerleaders do a lot of jumping and tumbling aside from dancing. You can stretch them by standing with one foot raised on a chair or table. Keep your leg bent and lean your chest into your knee. Then, repeat using your other leg.
2. Side bench
This one keeps your groin, hips, and inner thighs flexible. To start, sit on the floor and extend your leg out. While keeping your back straight, gently bend your torso and right arm to the left side of your body, and hold the stretch. Then, repeat on the other side.
3. Seated Hamstring Stretch
Like the standing hamstring stretch, this exercise also targets your hip and leg muscles. The seated hamstring stretch may strain your back, so proceed with caution if you have low back pain.
Sit on the floor with both legs out straight in front of you. Then extend your arms and reach forward as far as possible while keeping your knees straight. Hold this position for around 20 seconds before returning to the starting position.
4. Lying Knee Roll-Over Back Stretch
This exercise targets your back and lower back and is a good part of your warm-up routine.
While lying flat on your back and keeping your knees bent, roll your knees over to one side. Keep your arms out to the side and let your back and hips rotate while rolling with your knees.
5. Elbow-Out Shoulder and Rotator Stretch
The elbow-out rotator stretch can get rid of your shoulder tension. Start by standing with your hand behind the middle of your back and your palm and elbow pointing out. Then, using your other hand, reach across the front of your body and gently pull your elbow forward. Hold for around 30 seconds, then repeat on the other side.
6. Neck Stretch
Some cheerleaders forget to routinely stretch their necks which can sometimes cause neck tightening, leading to neck pain. Avoid stiffness and soreness by doing neck stretches.
While keeping your shoulders and back straight and relaxed, lower your chin toward your chest and hold for around 15 seconds. Then tilt your chin upward until you face the ceiling. Hold for around 10 seconds and return to the resting position. Repeat by tilting your head toward your right shoulder and then toward your left shoulder.
As a helpful reminder, avoid rolling your neck, as it can potentially cause neck injuries.
Conclusion
Stretching can improve your overall health. It gives you a more relaxed state of mind and helps you maintain good posture. Encourage your pro cheer sisters to do these stretch routines during practice and don’t forget to perform them even at home to improve your overall flexibility.
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