Content

• Method 2 of 2: Post-Dance Recovery Stretching
• Tips
• Warnings

1 Running in place. Lift one knee and then the other. Increase your speed to speed up your heartbeat and lift your knees higher to improve your stretch.

• Land gently on the floor to avoid injuring your knees.
• Continue stretching until it affects your breathing. As you begin to breathe deeper and more often, you will consume more oxygen.
• Raise your heart rate to improve circulation and, as a result, prepare your muscles for stretching and dancing.

2 Circular hand swings. Stretch your arms out to the sides. Slowly start doing circular arm swings. Start with a small amplitude, but then gradually increase it, extending your arms towards the ceiling and floor.

• Wave your arms for 20-30 seconds, then slowly stop and lower your arms to your sides.
• Repeat this exercise, but now swing in the opposite direction.

3 Start doing quick torso turns. Stand in a standing position with feet shoulder-width apart, arms at your sides. Rotate your torso to the left. This exercise involves the head, neck, shoulders and back. While doing this, your hips should look straight and not move. Swing your arms out to the sides across your entire body as you rotate your torso. Return to the starting position and turn to the right.

• Relax your shoulders. Your arms should move freely left and right.
• Make turns left and right for 20-30 seconds.

4 Add knee flexion. Stand straight, bend forward, place your hands on the floor and gently bend your knees and lower your hips down to the floor. Rotate your torso left and right. Relax your arms and let them wiggle like an elephant trunk.

• Do this exercise for 20-30 seconds.
• Do not bend too far forward or bend your knees so that you cannot see your toes behind them.

5 Add a dynamic stretch. Dynamic stretches to prepare for dance moves can consist of lunges in a face-down dog pose. This stretch is more restrained than the ballistic stretch, but it expands the range of motion and prepares the muscles for movement in the dance. Lunge forward with one leg in front of you and bent at the knee. The bent knee should not protrude beyond the toes. Place your palms on the floor on either side of your bent knee. Straighten the bent leg and return it to its original position, to the other leg, while keeping them shoulder-width apart. From the plank position, lift your hips and pull them towards your legs, without lifting your feet off the floor. This will put you in a bent position.

• Hold this position for 15-20 seconds.
• To stretch even more, lift and extend one leg back. Stretch and relax your toe, then return your leg to its place and repeat the movement, but with the other leg.
• Press your heel to the floor and bend the knee of the other leg, then switch to the other leg. This exercise will stretch your calf muscles more.
• Slowly and gently return to a standing position, and repeat the entire process with a lunge with the other leg.
• Do 6-8 reps.

Method 2 of 2: Post-Dance Recovery Stretching

1. 1 Stretch your back, hamstrings, glutes, and calves using side ankle stretches. Sit on the floor and stretch your legs as far as possible to the sides until you feel pain. Bend one leg at the knee and place the foot of that leg on the thigh of the outstretched leg. Keep your back straight and try to reach the ankle of your outstretched leg.
   • Slowly return to the starting position and repeat the exercise, but with the other leg.
   • Do each stretch for 30 seconds and 2-3 reps for each leg.
2. 2 Ask a friend to help you stretch your hip flexors to increase your range of motion. Stand up straight, lift one leg as high as possible and swing it to the side, while keeping your hips at right angles. Ask a friend to hold the raised leg under the calf muscles. Try to remove your leg from your friend's arms. Hold your leg unsupported for 2-3 seconds. Return your leg to your friend's arms and repeat this exercise 6-8 times before changing legs.
   • After 6-8 reps, repeat the same thing with the other leg.
   • Stretching with a friend will give you more resistance and your muscles will be able to recover while you help him stretch.
3. 3 Turn on the adductor stretch in the shoulders. Stand in a standing position, bend your right arm at the elbow, wrap it behind your back and try to reach your left side. Grasp your right forearm with your left hand and gently pull your right arm to the left to stretch it even further.
   • Hold this position for 8-10 seconds.
   • Repeat this exercise with the other hand.
4. 4 Stretch your inner thigh muscles with the butterfly exercise. Sit on the floor, bring your feet together, pointing your knees to the sides. Bring your heels as close to your body as possible. Gently press down on your inner thigh, just below your knees, pressing them down with your hands or elbows.
   • Hold this position for 20 seconds, gradually increasing the pressure throughout the stretch.
   • If this exercise seems easy to you, and you want to increase the load, tilt your waist forward. At the same time, the back should remain straight.
   • Don't wiggle your knees during this stretch.

Tips

• Remember to breathe while you stretch.
• Be careful and follow the instructions of the dance instructor.
• A friend will not only make stretching more fun, but will also increase the amount of exercise you can do.

Warnings

• Listen to your body and do not overexert if you feel pain.