Learn how to stretch properly in 6 steps


Hello my beautiful dancers! 

As we speak I’ll share with you some suggestions and tips to stretch in addition to potential and keep away from painful aches and pains in simply 6 steps 😉 It can solely take you quarter-hour of your time. 

That is proper! Who hasn’t skilled these horrible aches and pains that make us unable to maneuver and make us moan like a 99 12 months previous senior? I can already hear you nodding. 

Aches and pains typically seem twenty-four hours after bodily exertion and usually “reassure” us as a result of if they’re there it signifies that we have executed a very good job! 

Briefly, it’s FUNDAMENTAL to stretch properly after a category or a dance efficiency. Do not neglect stretching as a result of it permits you to amplify your actions and progress extra simply in your sports activities exercise by lowering muscle stiffness. When executed correctly, they promote muscle flexibility, enhance posture and steadiness, forestall harm and enhance physique consciousness. 

Are you prepared and prepared? Let’s get began! 

Nota bene: be happy to remain between 20 and 60 seconds per posture. 

Step 1: Stretching the hips

Standing together with your legs aside the width of your pelvis, your again straight and your palms in your waist, take a giant step ahead together with your proper leg, then put your left knee on the bottom. Then push your pelvis ahead retaining your again straight to make a lunge by bending your proper knee to the utmost. Return to a standing place and do the opposite leg.

Step 2: intense stretching

Standing with toes collectively, place your palms on the ground on both aspect of your toes. As you breathe in, straighten your elbows together with your fingers, deliver your head and torso away out of your thighs. Your again must be flat.

Carry your chest ahead and lengthen your backbone. Lengthen the neck ahead. You possibly can bend your knees barely that can assist you. Then return to a standing place.

Step 3: stretching the quadriceps

Rise up, grasp your proper ankle and convey your heel in direction of your proper buttock, then flip your pelvis ahead (squeezing your buttocks). Swap legs.

Step 4: Stretching of the buttocks and decrease again

Mendacity on the bottom, bend your proper leg and convey your proper knee again to your chest so far as potential whereas crossing your fingers in your knee. Maintain your left leg prolonged and maintain your chin in your chest so your head would not tilt backwards. Swap legs.

Step 5: Stretching the lumbar vertebrae

Lie in your again together with your toes and pull each knees in direction of your chest. Wrap your arms round your knees. For a decrease again therapeutic massage, gently rotate your legs collectively, feeling the motion in your decrease again and hips and on the base of your backbone.

Step 6: Stretching to the toes

Sitting on the ground together with your legs straight, lengthen your arms in direction of your toes and convey your torso again in direction of your knees.

You’ve got received it, stretch! 



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