Dance - My Daily Stretching Routine

Heya guys x


Ok, so today I will be posting a blog about how I stretch on a regular basis, just a few small exercises that are easy to do before school or work, or before you go to sleep. I think it is so important to stretch little and often, instead of lots in one go, firstly because you can overstretch your muscles and possibly injure yourself, secondly you will find yourself becoming more flexible over time and keeping that flexibility going. You will also find it easier to stretch if you have got used to holding the shapes for long amounts of time! I really hope this helps, so here you go!


1. Knee Lunge
Kneel up on the floor. Put one leg in front of you, bent, so they are both in a 90 degree angle. Now put your weight forward until you can feel the stretch in the upper leg (thigh). Hold this for 1 minute, and repeat on the other leg.


2. Straight Leg Lunge
This is basically the same as the last one, but straighten the back leg and tuck your toes under. This stretches the same places, but generally is a deeper stretch. If you have time do both, but if not I recommend this one over the other. Hold for 1 minute and repeat on the other leg.


3. Cobra
Lie on your front, and push your upper body up using your arms. If you are more flexible, you could bend your legs to try and get your feet to touch your head! This stretches your back. Hold for 1 minute.


4. Bridge
Lie on your back, put your hands behind your ears and push up, making a bridge shape with your body. This is a back stretch. For this one, for the first few times hold for about 20 seconds and eventually build up to longer.


5. Core stretch 1
Lie on your back again, and lift your legs slightly off the ground until you can feel an ache in your stomach. This is a good one for strengthening your core (hence th name) and will help your balance and posture immensely. Hold for 1 minute.


6. Core stretch 2
This is pretty much the same as the last one. Lift your legs to a 90 degree angle, with your legs in the air in second / straddle / box splits. This also stretches your thighs, and will help your straddle. Hold for 2 minutes.


7. Standing Lunge
For this one stand up, hold on to some kind of table, chair or barre that will support your balance. Put one leg behind you (straight as you can) move it back and bend the front leg. Keep moving your leg back until the heel is almost coming off the ground, and lean forward until you can feel the stretch. This should stretch the lower leg (calf) and will help of you have trouble straightening your back leg in splits. Hold for 2 minutes.


8. Splits
Now try your best leg splits. If you can't quite get there yet, tech to your back leg to get your hands off the floor. You don't actually realise how much your arms are supporting you, but once you take them off the floor it will help you sooooooooooo much!!! Hold for 2 minutes.


So that is my daily stretch routine, I also usually put some music on while I do it so if it hurts I can take my mind of it. This should take about 10-15 minutes to do, bit you can shorten them if you don't have much time. I hope you find this helpful, I really did when I learnt these stretches!


Byeeeeee, Lover of Life x


Question of the day: Which stretches do you know that you find really useful? Answer in the comments below x