Stretching- What is it and how do I improve my flexibility?

As a dancer; I know most aim for flexibility “goals”. We see posts on Facebook and Instagram of over splits and needles like its normal. Like its easy. I know having started dance a lot later than others that I have been playing “catch up” with many tricks and moves. Until last year I was never fully in my right split. It had taken 5 years of dancing and thinking I was doing things right before it became natural.

Three years ago I decided I was going to stretch everyday (something that has not been consistent). My main aim was a split. I was about 3 inches off being flat once I had stretched and used my body weight to get lower (hands off the ground), and I tried to push further for the last few inches. For the next two years I was unable to get into my split properly again. I had bruised the inside muscles and then stopped stretching to “repair”. I had greatly reduced my flexibility from not listening to my body. Now I try to stretch everyday, but know when to listen to my body. I shall give you tips and tricks to improve flexibility safely but understanding the components of your body.

What is a muscle and how is it stretched?

Where two bones meet, becomes a joint (like a knee), a muscle is connected to this structure by tendons to aid movement. There are different types of muscle. The one most commonly spoken about are large muscles (such as quadriceps and hamstrings), but muscles are also organs like a heart. Large muscles are in control of motion and others for a specific function.

TIP; when you are in a dance class and have to control a move think about the muscles you are using. For example when doing a Grande battement imagine the controlled suspension from your quadricep.

Muscles both contract (get smaller\tighter) and release to move the tendons, bones and ligaments. This means that when stretching certain techniques can be applied to trick the body into relaxing the muscles for a deeper stretch.

STRETCHES

Below I will give a few example stretches for a few key muscles, which is by no means an extensive list. To follow my daily stretch routine I will upload my first YouTube video in a while. In addition I will be creating a stretching tutorial to those on the move\travelling. To find the link keep posted on my Instagram, Facebook or website.

Hip flexors

1. Lie on the floor on you back in a neutral position. Draw one knee to your chest aiming to be flat on your body. Ensure you maintain alignment. To deepen\advance this stretch: Lie on your back on the edge of your bed with both feet flat on the floor in parallel. Slowly lift one

knee to your chest as high as you can whilst maintaining alignment. Hold between 10-30 seconds then swap.

2. With your feet facing forward in parallel place one leg in front of the other, bending your front leg (making sure your knee does not bend over\to cover your toes) and straighten your back leg. Think of trying to get the back legs heel to touch the floor to keep the leg straight. Support yourself with your hand either: on the floor, above (never on) the knee, or without support with an upright body.

Hamstrings

1. Lie on your back in a parallel position and bring one knee to chest (like in hip flexor stretch). From here, keep the knee where its but stretch the lower leg up as far as it can go (cresting a right angle shape). Here, if you can, flex your foot and apply pressure with hands to the sole of your foot for 10 seconds. To advance this stretch further, grab the foot (never at toes) and straighten as much as possible whilst trying to keep the knee as close to the chest as you can.

2. Partner stretch (can be done alone). Whilst lying on your back in parallel, give your partner (or yourself) one leg to be stretched. It will be raised from the neutral position, as far to 180° as possible while maintaining alignment. Once at your maximum (with a straight leg) press against your partner using your maximum leg force for 10 seconds. If you are doing this alone try to push against your hand. Once the 10 seconds is up, relax the leg and allow the leg to be stretched more towards 180°. Always listen to your partners maximum and ensure both legs are straight and in alignment.

Benefits of stretching beyond goals

People become more flexible by changing the brains idea of the movement. By repeating exercises safely the body relaxes more and more, seeing the known movement to be no threat to the body, which slowly increases flexibility. This is the importance in commitment, whether being 10 minutes a day to maintain. If you want an intense stretching session, hold each stretch for 2 minutes as that is as long as it takes a muscle to fully relax. It is essential that you do not then exert your body in high activity work (running, dancing...) After a long intense session. As an average a 30 second minimum is what I live by.

Every dancer wants flexibility but it is important to balance this with strength exercises. The muscles are not only to aid movement and stamina but strength is also needed to protect from tears which if serious could end a career. I will post a follow up blog and video about strength training. To be a good dancer in my mind is not just flexibility, but it is another aspect to help with flow of movement, range of motion and capability to learn more. Not everyone is designed to be crazy flexible and everyone is different so only look at your progression. Be inspired by others but never put down. No-one can be perfect and aim to impress and improve yourself.

A talented dancer is a many of things: strength, flexibility, storytelling, precision, stamina but most importantly passion. This sparkle will take you further than anything else. That doesn’t San to not attain the others.