Stretching Exercises for Dancers

Dancing for many can take over your life. Depending on what type of dancing and the frequency you practice or perform, it can take a toll - not only your shoes, but your feet and muscles. As a result it is important that dancers have strong legs and feet. Therefore stretching, in addition to diet and hydration, is one of the best things you can do as a dancer to keep your feet in tip-top shape.

Stretching after dancing helps alleviate pain, create flexibility and prevent damage. Stretching is simple yet effective. It is best to sit and use your hands for foot stretches and not your body weight which can cause too much stress. Always use caution when applying pressure or pushing your foot in these stretches. If you experience sharp or consistent pain while trying to complete any of these, you should schedule a visit with a podiatrist.

Figure “4” Stretch

This stretch can be easily done anywhere. Sit on the floor and bend your leg over the other thigh to create what looks like a “4.” Relax your foot and your Achilles tendon. Hold your heel in one hand and with your other hand, place it on the top of your foot over your toes, and gently pull them back, feeling the stretch at the top. It is easy, effective, and will help with soreness as well as flexibility.

Push Stretch

This stretch is also beneficial after a good dance session. You will need to sit on the floor and make the “4” with your legs again. This time take your hand that is on the same side as the bent leg and put it under your foot and hold it, with your hand on top of your foot.

The other hand can then be used on the top of your toes to “pull” your toes to your body. The arm that your foot is cradled against should be pushed out, but carefully. At the same time, your other hand should be pulling your toes/the bottom half of your foot towards you. Your arms shouldn’t move as you try this push-and-pull method simultaneously and only use enough pressure that feels good, not so much that it causes any pain.

Finishing your session with some stretching will help the already warm muscles gain some flexibility, which can help prevent injury. Strength exercises also will help your feet remain strong, so you can continue to dance.

Author

Sarah writes for Kicks Choice, a blog about foot and leg health. Her goal is to raise awareness on the value of maintaining health and strength.