How to Stretch Before Zumba Class

Zumba is a fitness program based on Latin dances. The idea behind it is to have fun and move with the music in a way that helps tone muscle and increase strength and endurance. Stretching prior to dancing is important to avoid injury and get the most from your Zumba fitness routine.

Difficulty:

Moderately Easy

Instructions

1. Lunge forward on your right leg while bending your left knee, with your left shin parallel to the ground. Come close to placing the bended knee of the floor, but don't go that far down. Keep your upper body still and hold your hands on your hips to keep your balance. Lunges stretch your hamstrings and quads.

2. Sit on the floor and bend both legs at the knees. Spread your thighs apart and place the bottom of your feet together. Hold your feet with your hands and flutter your knees up and down to stretch your inner thighs.

3. Lay down flat on your back. Raise your knees to your chest and pull them tightly to your chest with your hands. Hold this stretch for 3 to 5 seconds and release. Repeat several times to stretch your lower back.

4. Stand facing a wall. Brace yourself with your right hand and use your left hand to grasp your left foot. Pull your left foot toward your buttocks to stretch your quads. Repeat with the other foot.

5. Stretch your shoulders by rolling them in circles, first forward and then back. Repeat this several times to stretch your shoulders and upper back.

6. Roll your neck from side-to-side and then front-to-back. Repeat this movement several times to stretch your neck and shoulders.

Tips & Warnings

• It is generally recommended that you stretch before and after your Zumba fitness routine.