How to Cool Down After Dancing

Dancers must develop and perform an appropriate cool down routine after dancing rigorously. The cool down is just as important as the warm up to ensure muscle protection from extreme soreness and to prevent unforeseen injuries. Cool down methods usually consist of slower dancing, yoga and stretches that are designed to lower your heartbeat after dancing. Making the cool down a permanent part of your regular dance routine is recommended.

Difficulty: Moderate

Instructions

Things You'll Need:

• CD player or tape player
• Floor mat
• Water
• Slow rhythm music

Choose Common Methods for Cool Down

1. Pick a slower song and dance to it--just be sure you are still moving your body, but going from a fast paced rhythm to a slower paced rhythm. If you just stop cold turkey after dancing, you will put your body at risk.

2. Be sure to take the time to slow down your heartbeat the proper way.

3. Extend your body in place during yoga movements. The most common yoga movements are the childlike pose and the downward facing dog pose.

Stretches After Dancing

4. Sit on the floor and open your legs to a straddle position. Keep your knees locked straight and lean forward, reaching your arms in front of you. Try to keep your back as straight as you can.

5. Stay in the same position as the above step, but bend one leg behind you. Stretch forward trying to touch the toe of the extending leg, while keeping your back as straight as you can.

6. Stand up and keep your shoulders back with your back straight. Place one arm bent on your hip and take the other arm and reach up to the sky, bend at the waist and extend your arm to the opposite side of your body making a "c" shape. Do the same with the other arm.

7. Step one leg in front of the other in a lunge position. Slowly lower the back leg and bend the knee as you lunge forward. Do the same lunge stretch for the other leg.

Tips & Warnings

• Hold stretches for 10 to 15 seconds for maximum effectiveness.
• Dancing causes dehydration, so be sure to drink plenty of water.
• Total cool down time should be 10 to 15 minutes after you have ended your rigorous dancing.
• Avoid bouncing on your muscles during your stretches.
• Never attempt an advanced yoga move without first building up to that ability, as it can be very dangerous.