Personal Safety with Dance

“Most dancers or performers just run out of the theatre after their performance is over.
They remove their makeup, take off their costumes and off they go. It’s so important to take 5 or
10 minutes after a show to stretch before going home and, if they can’t, then once they get
home.”

What to stretch

Though dancing is a full-body workout, some muscles are used more than others and therefore,
need more attention after.

Stretching your feet and legs seems like a no-brainer, but there are other muscles at work that
are not as obvious.

Your hip flexors, for example, allow you to lift your knees and bend your waist.

They also play a key role in keeping your hips and lower back strong, flexible, and aligned. Your
quadriceps move your knees and help rotate your hips.

They are involved and engaged in almost all leg movements.

The piriformis muscle is located behind your gluteus maximus and assists with rotating your
hips and turning out your feet.
Stretch these often-neglected parts of your body to dance better, stay injury-free and hydrated.

How to stretch?
Hip Flexor/Quad

Kneel in a deep lunge with your back leg on the floor.

Flatten your back until you feel the stretch in the front of your hip.
Make sure you tuck your pelvis in to ensure your back is flat; sinking into your back too much is
too much extension. Hold for 20 to 30 seconds and repeat on the opposite side.
1
Calves/Heels/Feet

Stand holding onto a chair with your right hand and grasping your left
foot with your left hand.
Maintain a flat back and pull your heel toward your butt, keeping your
knee close to your opposite leg.
Make sure you tuck your pelvis and be careful not to hike your hip up.
Hold for 30 seconds and repeat on the opposite side.

Piriformis
Standing Calf Stretch

Stand with your right foot behind you and left foot in front. Keep your
heels on the floor and your feet parallel. Bend your front leg while
keeping your back leg straight.

Put both hands on a wall and lean forward, keeping your arms straight,
until you feel the stretch in your calf. Hold for 30 seconds and repeat
on the opposite side.

Lay on your back with your knees bent and place your right ankle
on the opposite knee.
Grasp your unelevated thigh behind the knee and pull gently
toward your chest until you feel the stretch in your butt.
Hold without bouncing for 30 seconds and repeat on the opposite
side.