How to Do Warm Up Drills for Modern Dance

Before a modern dance class or performance, it is essential to do warmup drills and stretch. This can often prevent muscle aches and pains that can follow a class or performance. It also gets the dancer's body warmed up so that he or she may better perform.

Difficulty: Easy

Instructions

1. Take a seat on the floor and spread your legs as far as they can go. Follow your right arm to your right leg, trying to touch your nose to your knee. Then, follow your left arm to your left leg, going all the way down for a good stretch. Try to touch your nose to your knee on that side as well. Turn your body to the middle and stretch all the way down to the floor. Do this slowly and ease into it to prevent injury. You should hold each position for 15 seconds.

2. After you have completed that exercise, bring your legs together, point your toes and stretch all the way down. Try to touch your nose to your knee. Hold it for 15 seconds. Repeat this exercise, but this time flex your toes.

3. Bring your legs into a hurdler position in which your right leg is straight and your left leg is bent behind you and you stretch all the way down. Try to touch your knee to your nose, then repeat on the other side.

4. Stand up and do head and neck rolls. Move your head clockwise in a circle all the way around, really stretching your neck. Do the same exercise counterclockwise.

5. While you are standing, bring your feet together and your arms above your head. Stretch all the way down to the floor and don't bend your knees. Only your upper torso should be moving. Keep your body there for 10 seconds, then bring it back up slowly enough to feel each vertebrae as you return to standing position.

6. Open your legs and do ten plies. Once you have completed all of these exercises, your body should feel warm and stretched out.