Have you ever felt sore or even injured the day after dance class? Done a super long rehearsal and needed to stay in bed until rehearsal started again? I have! These unpleasant feelings can be mostly avoided however if we take the proper steps of self-care.
I believe the first step is to treat every dance class or rehearsal as a workout. In doing so, water intake is key. Drinking enough or a lot of water helps our muscles and lubricates our joints. Stretches are also essential. If you dance, you have some decent flexibility compared to a nondancer. Stretching is part of our daily diet. I know I’m personally guilty of not stretching after class or rehearsal and sometimes performing. When I don’t stretch after, it’s always a mistake. Our muscles need a chance to cool down. If you’re in a class, often the teacher will take you down a path that gradually cools you down. But with rehearsal and performing, it’s all up to us.
Our flexibility determines how supple our muscles are. Supple muscles don’t get injured as easily as tight muscles. The more flexible we are, the less chance of a surprise injury. Static stretching at the end of class feels great and is an excellent way to make sure you feel better the next day. Static stretching is holding a stretch at a comfortable limit for 15–20 seconds at a time with no bouncing. We should do 2–4 repetitions of different types of static stretches at the end of our dance day.
Here are a few suggestions for stretches you should try after dancing for a class, rehearsal, or performance.
1. Kneeling Reach
Kneel down on the floor and then put your chest to your knees with your arms outstretched in front of you.
How to Become a Dancer2. Spinal Stretch
Lay on your back and pull your knees to your chest by putting your hands and arms behind your knees.
3. Seated Hamstring Stretch
Put one leg out in front of you and bend the other so that the bottom of your foot is touching your leg flat and lean into the hamstring stretch.
4. Standing Quad Stretch
Stand on one leg. Pick up the other and hold your foot behind you.
5. Calf Stretch
Put your toe against the wall so that your shoe makes a triangle (the three sides are your shoe, the wall, and the floor) and push forward with your back leg going into relevé until you feel a good stretch in your calf. If there’s a stair available, put your toes on the edge of the stair and slowly lower yourself to your limit.
Part of stretching after class or rehearsal is to bring your heart rate down. It’s a moment of quiet we can all use. As you reach for these stretches you can close your eyes and listen to your body.
These suggestions are simply that. If you have your own stretch routine, fantastic. The key is to actually do it. If you don’t usually stretch after class, it’s time to start. It’s the best way to extend your career so let’s strive for long dance careers!
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