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Step 1
Neck and shoulder stretches. Stand with a straight back and begin by dropping the chin to the chest. Roll the head slowly in a complete, clockwise circle. Go slowly and perform 10 repetitions. Next, standing straight with arms at the sides, lift the shoulders and roll them backwards. Perform 10 repetitions then repeat the stretch rolling the shoulders forward. Stand straight with one arm down to the side and stretch the other arm straight above the head. You should feel a stretch along the shoulders and below the arm. Perform 10 reps.
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Step 2
Rib cage and hip stretches. Stand straight with hand on the hips and feet parallel and shoulder width apart. Holding the upper body straight, stretch to the right, slightly dipping the right elbow and lifting the left elbow. The stretch should be felt on the left rib cage. Do 10 reps and repeat for the other side. In the same straight position, rock the hips to the right, concentrating your movement in your buttocks and hips, keeping your back straight and upright. Roll left then right for 10 reps, then forward and back for 10 reps.
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Step 3
Plies and releves. To warm up the thighs and lower legs, stand in second position (heels together, toes turned out in a V or if you prefer, with your feet parallel). Lift the arms up to the sides as you squat to a half sit, lowering the arms as your straighten. Perform 10 reps. Shift your feet to parallel position with arms at the side. Lift the body onto the balls of the feet as you slowly raise your arms above your head. Bring your arms down slowly as you return to flat feet. Perform 10 reps of this exercise to warm up your calves and feet.
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Step 4
Straight and straddle leg stretches. Lay on the floor with a straight back and eyes to the ceiling and bend one leg with foot flat on the floor. Slowly stretch the other leg up until the knee touches the chest. Hold for 10 counts. Place the hands on the back of the ankle and stretch the leg straight. Hold for a 10 count. Repeat on each side 5 times. Move to a straddle position with a straight back and arms extended parallel to the sides. Reach the right arm slowly over towards the left side, ending parallel to the left leg. Return to center and repeat with the left arm. Performs 10 reps.
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Step 5
Butterfly stretch. Sit on the floor with legs bent outward and feet together. Keep your head up and back straight. Place your hands on your feet and raise your legs by the knees. Move upward on a 4 count, then down to a 4 count. Repeat 10 times.
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Step 6
Crunches. Crunches help tone the abdomen for the many quick movements required of a jazz dancer. Lay on the floor, flat back and eyes to the ceiling. Bend the knees with feet flat on the floor. Fold the hands behind the head. Gently lift up, using the stomach muscles. Move slowly and don’t lift too high, just a few inches off the floor. Repeat 20 times.
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Step 7
Split stretch. Sit on the floor in a straddle position with arms out straight, parallel to the floor. Lean forward but don’t drop the arms. You should feel the stretch in your inner thighs. Perform 10 reps.
