5 Stretching Tips & Pointers For Dancers

ITV w. Bjorn Bitch - Ashli Williamson, DEN _ 2019 PD Super Grand Prix STD

Dancing is incredibly demanding on the body.

Whether you're doing ballet or flamenco, ballroom or hip-hop, there is incredible strength and flexibility required to practice and perform. Proper and consistent stretching is one of the best things you can do for your body as a dancer, a fact that is especially true in these times of working from home and extended quarantine. For many of us, there's a lot less walking around and a lot more sitting at a table, desk, or (shudder) on the couch for hours at a time.

So here are some stretching tips and pointers to help your joints and muscles stay healthy over the long haul of this grueling passion!

1. Make stretching a habit

One of the easiest things to do when you wrap up a rehearsal is hop in your car and leave the studio. This is a mistake! Just as you don't dive into the most demanding portions of your dance the moment you step into class, you shouldn't go from 100 miles per hour to zero miles per hour when the class wraps up. 

Think about stretching after class like warming up before class. Consistent stretching, even if it's only for five or 10 minutes, should be a regular habit. It'll go a long way.

2. Don't neglect certain areas of your body

Stretch your whole body — not just one area. It doesn't make a lot of sense to stretch out your calves, hamstrings, and feet while abandoning your shoulders, neck, and back. One method we've seen is to stretch your body out from top to bottom, everything from your neck down to your feet, hitting all the corresponding muscle groups so that you're not leaving anything out. An imbalance in muscle care might lead to injury.

3. Feeling uncomfortable is OK — but don't push through intense pain

Everybody knows stretching a muscle, especially a tight one, can be a bit uncomfortable, but you should stop immediately if you feel intense pain. The last thing you want to do while stretching is injure a muscle or worsen a preexisting injury!

4. The foam roller is your friend

A foam roller can help reduce muscle inflammation, increase blood flow and range of motion, and much more. The popularity of foam rolling has surged recently, so there's no shortage of resources out there to help you find new ways to use the foam roller, and there are a lot of ways to use this simple tool. Best of all: they're incredibly cheap!

5. Stretching with a partner can work wonders

There's no way to get around the fact that some stretches are impossible to do alone, so grab a partner! Partner hamstring stretches come to mind first; the hamstrings are one of the most important muscles in your leg, and solo stretching this group can be quite difficult. Back stretches are also great with a partner and get much deeper work in than going it alone.

Dance Magazine has compiled an excellent page called "The Dancer's Ultimate Guide to Stretching," a thorough resource covering everything from specific stretches to incorporating yoga and more.

Hopefully these tips and pointers will help you out as you continue to dance in whatever capacity during these strange times! Always remember to consult professionals as needed, especially when dealing with injuries or pain.

One Of Spain's National Treasures Is Under Duress Because Of COVID-19


Ever since the coronavirus swept through most of the world in the first few months in 2020, all aspects of society have changed, from the way we grocery shop and interact on a daily basis to the way we experience art and entertainment. That has been especially true for dance and dance studios, which are adapting all across the country and, really, the world in order to confront these new challenges.

The Dance Community Is Adapting To The Changes Brought On By COVID-19


Dance is perhaps the most physically demanding and grueling art on the planet — and also maybe the most intimate. The necessary physical proximity to your partner or partners is key in many forms of dance, but especially in ballet, ballroom, and hip-hop. Even in elaborate group dances, physical engagement and connection drive a great performance. 

7 Dance Movies We Can't Stop Streaming


Netflix. Amazon Prime. Hulu. HBO. Disney Plus. Countless others.

We Stand With You


The events of the last week have been tremendously painful to us all.

The Oregon Doctor Whose Dances Went Viral In The Best Way Possible

Screen Shot 2020-05-15 at 12.39.47 PM.png

As we know very well here at FloDance, there is nothing in the world that brings as much hope, inspiration, love, and human connection as dancing. Even in the midst of COVID-19 and the difficulties that this global pandemic has caused, people are still dancing. And there's nobody who has demonstrated that better than Dr. Jason Campbell, who practices at Oregon Health & Science University in Portland. 

Why Dancing During a Pandemic Is Important, Even If It's Tough


The coronavirus pandemic has stranded all of us in our homes, and for dancers, that's especially difficult! We like to move, sweat, rehearse, perfect our routines, and express our creativity with our bodies. This whole lockdown thing is almost making that impossible.

Keeping Up With Your Dance Training


Being sick is the worst! Being sick when you’re a dancer is the ABSOLUTE worst. Not only do you feel horrible, but you also can’t do what you would normally do to brighten your mood—dance! Now, as many of us know, the same could be said for staying in quarantine.

2020 UCWDC Country Dance World Championships Recap

Screen Shot 2020-01-07 at 3.25.08 PM.png

Wow, dancers! What a way to end the week! The 2020 UCWDC Country Dance World Championships started with some wonderful dancing by the ProAm divisions and this year, the competition included over 6,500 entries! It just kept getting better and better as we moved into the Couples and Line Dance events, finally culminating in mind-blowing performances by the Classic Masters group on Saturday evening. 

The Best Time of the Year: 2020 UCWDC World Championships Preview


It’s time again for the UCWDC Country Dance World Championships, friends! Held at the beautiful Gaylord Opryland Resort and Convention Center in Nashville, Tennessee, next week promises nonstop dancing in the form of workshops, daily competitive events, and nightly social dancing. Dancers, amateur and professional alike, from around the world have been preparing for this event all year. Some will be competing at Worlds for the first time, while others are returning to defend their titles or try for a second title at a new level.