Any activity with high muscle involvement requires a lengthy warm-up, stretching, and cool-down period before the actual activity begins. These pre-workout activities help warm your body by raising your body temperature, increase blood flow throughout your vessels, and prepare your muscles for the stretch of your main activity ahead. Dance stretches and warm-ups A little more serious than you see in other sports. They need to be ready for the global movement and also need to relieve the tension that persists in their muscles. Once the muscles are ready, the dancer can dance the bachata without stress, tension or worry Warm-up exercises before dancing Help them primarily prevent injuries. We simplify the ideal routine Dancers warm up For your reference and implementation.
The main purpose of warm-up is to wake up the muscles of the body to adjust for the following movements. This will increase your body’s core temperature, relax your muscles, and lubricate your joints. The purpose of the entire process is to prepare the dancer’s body for more strenuous movements.
Warming up helps allow for better nerve conduction, which is important for dancers as their nerve messages travel throughout their body during dance. These nerve conductions occur at higher temperatures than the body’s normal temperature.
Stretching exercises to do before dancing There’s a lot more involved than just sitting on the floor and warming up. This can be fatal as strength can have a negative impact, with endurance, speed and balance all affected. So, here is the list of perfect warm-up regimens that you should better follow to make your body perform properly.
- muscle extension
- Joint Mobilization Section
- Mild pulse rising section
- Balanced build section
- Roll down the spine
- Practice isolation exercises
- A few minutes of jumping jacks, brisk walking, marching, skipping rope, lunges, and push-ups
- Extend whole body movements
- Core body exercises, including Pilates
but there is still much to do Dance stretches and warm-ups You can find the same details here. Dancers need a regime that is unique to the specific dance form they practice. Most often, every dancer likes to warm up in two phases: a dynamic warm-up, followed by static stretching.
Dynamic warm-up
This just requires you to move a lot while doing the stretch. It’s no secret that sitting down and stretching can do more harm than good. Because suddenly stretching cold muscles can cause injury. This form of warm-up will relax and prepare the muscles, help more blood flow through them, and help prepare the ligaments and joints. The heart rate gradually increases. Dynamic warm-ups include some of the following movement techniques:
-
- Shoulder and arm rolls
- Jogging in place
- Leg swing maintains a solid base
static stretching
These are a bit different than cool-down stretches and are done before the dance begins to avoid any form of muscle damage. These techniques are important for keeping the dancer’s body still to tension and holding the stretch for a few seconds at a time. This stretch helps lengthen the muscles and improves the body’s overall flexibility. Some common static electricity Stretching exercises to do before dancing include:
-
- leg stretches
- Split stretch
- toe touching
There are other ways Dancers warm up involving the legs, for example:
-
- bend forward
- Lunges, walks and statics
- Quad stretches with a partner
- Stretch your calves with a partner
- Keep your knees close to your chest for balance when walking or standing
There are some very specific neck, back and shoulder exercises that also form an integral part of stretching, such as:
-
- Stretch your shoulders with a partner
- shoulder roll
- neck stretch
- shoulder activation on wall
- Partner backbend
- Partner Chest Opener
- side body stretch
isolation
This is another way to get your body fully agile while warming up. This technique requires you to focus on a certain part of your body at a specific point in time. The basis for achieving perfect isolation is correct posture and alignment. Some of the most common isolation moves include hip swings, neck isolations, heel raises, leg swings, and lunge extensions. This is a technique that requires supervision at first, but can be mastered with effort. Dancers can eventually use this as part of their warm-up.
But it’s also important to understand the core benefits of an effective warm-up. This will motivate you to do things correctly and efficiently.
-
- It enhances an individual’s coordination and proprioception.
- It prepares the dancer physically and mentally before dancing.
- It increases the heart rate, which changes blood circulation throughout the body and brain.
- It increases body temperature.
- It allows free movement of the joints, overcoming stiffness.
- It improves perception and modifies impulses through neurosensory organs.
- It also improves performance and reduces the chance of injury
Warming up doesn’t mean fatiguing you before the actual activity begins. It must always be simple and involve extremely low-impact movements under the continuous control of the dancer. Injury can only be prevented with proper alignment during your warm-up. The warm-up must end with you feeling warmed up and motivated to start the actual activity. Professional dancers warm up for no less than 20 to 30 minutes every time they want to go to the studio to practice. But it’s important to understand that no matter how important warming up and stretching are, cooling down is equally important in returning your body to its normal steady state.
cool down
This is something that needs to be done after the dance, not after the warm-up. This technique can help you reduce muscle soreness after dancing and help you recover from any minor injuries you may have sustained at the time.
This technique must be performed after the body has been sufficiently emptied after exercise. Static stretches are performed to cool down an overly warmed body after long periods of dancing in order to increase and maintain the elasticity achieved. These stretches must be performed with maximum concentration and at a slow pace, and the focus must be on breathing rate.
After an intense dance performance, your body is sure to release a large amount of hormones such as adrenaline and endorphins, which can cause insomnia and restlessness as these hormones circulate in your body. Stopping this activity suddenly can cause large amounts of blood to pool in the muscles instead of returning to the brain, causing unnecessary dizziness. Dancing a lot also releases a lot of lactic acid, which can build up throughout the body and only cause muscle stiffness and soreness. They can also cause muscle spasms and spasms that may take several days to go away. Stretching will help you lower your breathing rate to normal and start the cooling process in your body. Here are some ideas for relaxing stretches:
-
- The abductors stretch your shoulders.
- Hip flexors with a partnership involving a wide range of motion
- Stretch your inner thighs in butterfly pose.
- Stretches body parts including hamstrings, calves, hips and back.
With having reached complete Warm-up exercises before dancinghere are some tips you might want to consider.
-
- Remember to breathe normally or slower than usual, and exhale deeply when you end your stretch.
- Stretching must be done slowly and held easily until released to ensure your muscles are in the correct position. Carefully enter the stretch, hold still, and then very slowly exit the stretch.
- You can get more resistance if you do your stretches with a friend or partner, and you might also buy yourself some extra recovery time if you help them out in return. Your stretching options also increase if you have a partner to share your moves with.
- Your body demands your full attention throughout the entire process. You should not ignore it and understand its requirements and limitations. It is highly recommended that you do not ignore any pain that occurs while following these practices and seek immediate help from a trainer or discuss it with your doctor.
The process of dancing requires dedication, and you need to follow these warm-up, stretch, and cool-down procedures every time you think about landing. Any negligence may cause you to suffer serious injury.
