How to Be Flexible Like a Dancer

Stretch from side to side to become flexible like a dancer.

Good flexibility is vital to overall health, wellness and physical fitness. Increasing the body's flexibility helps contribute to better workouts and can help to prevent fitness related injuries. Good flexibility is especially apparent in dancers who move their bodies into difficult positions to form beautiful body lines and forms. Learning to become flexible like a dancer is useful for anyone who is physically active and wishes to push her fitness level to new heights. Learn how to increase your flexibility to lengthen your muscles and protect yourself from muscle strain.

Instructions

1. Warm up your muscles before stretching. Lightly jog in place for about three minutes or do a few jumping jacks to loosen your muscles.

2. Perform the butterfly stretch. Sit on the floor with your back straight and your knees bent out. Place the bottoms of your feet together and hold them with your hands. Bounce your knees gently several times to loosen your muscles. Push your knees to the floor using your elbows and hold for three to five breaths.

3. Stretch your legs, back and arms with the pike stretch. Sit on the floor with your back straight and your legs stretched out in front of you with your knees together. Lift your arms over your head and reach toward the ceiling with your fingers spread and facing each other and your palms facing upward. Stretch your arms one at a time by pushing toward the ceiling with your right hand then with your left. Continue stretching as you lower your hands towards your feet. Hold onto your feet (or rest them on your ankles or calves if you cannot reach) for three to five breaths.

4. Do the side-to-side stretch. Sit on the floor with your back in an upright position and your legs forming a "V" in front of you. Lift your arms up to the ceiling and gently lower them to your right foot. Hold onto your right foot (or your ankle or calf) for three to five breaths. Repeat on your left leg.

5. Practice lunges. Stand with your right foot stretched out in front of you and you're your left foot stretched back (toes pointing forward). Drop into a lunge with your right leg by bending at the knee to form a right angle. Place your hands flat on either side of your right leg while keeping your back straight. Push your left leg further back to increase the intensity of the stretch. Bounce gently for three to five breaths before straightening the right leg and returning to standing position. Repeat on the left leg.

Tips & Warnings

• Breathe slowly in and out of your nose while stretching.

• Begin by stretching three times a week to avoid muscle aches and soreness. Work up to practicing your stretches every day, and increase the number of breaths spent in each stretch.

• Join a yoga class to increase your flexibility while you work out.

• Listen to your body. Do not stretch if you feel intense muscle pain or soreness. Pushing your body too hard may cause muscle strain or damage.

• Consult a doctor before beginning a new fitness routine.

References

• CNN: Increase Your Flexibility and Improve Your Life
• Musical Theatre Audition: Dance Tips: Stretch to Improve Your Flexibility