Dancing is a great form of exercise and expression. In order to keep your body functioning and your muscles operating during peak performance, you need to stretch. Your body will benefit from you taking the time to stretch. Here is a list of stretches that will increase your flexibility and loosen up your tense muscles.


Ankle to Knee Stretch

Seat yourself on the edge of your chair. Make sure you are on a stable seat and plant both feet on the ground in front of you. Sit up straight and bring your right ankle on the top of your left knee. Drop your right knee to open and hold for about 30 seconds. If you want to deepen the stretch, lean forward over your leg. When complete, repeat on the opposite side.


Piriformis Release with a Ball

On the floor, sit down and cross your right ankle over your opposite knee. You can choose to use a therapy ball or a lacrosse ball under the right glute. Lift your body off the ground while leaning your right glute onto the ball. Start to roll over the ball, making sure you hit all areas around your right glute. Perform this on each side for 30 seconds.


Lunge Stretch

Get into the lunging position with your right foot forward. Make sure your knee is bent at a 90-degree angle. Extend your left leg behind you and tuck your toes under. You want to make sure you are on the ball of your left foot. You will feel this stretch along the front of your left hip. Keep this position for 30 seconds and then switch sides.



Sit down with your left leg bent and the right leg straight behind. Make sure your hip is pointing toward the mat and if it starts to open towards the ceiling, draw the right foot back. Move your hands forward and rest your chest over your knee. Hold this position for 30 seconds and then switch to the different side.


Stretching no matter what exercise you are doing is important. It can help the body’s flexibility and increase blood flow. If at any time during your stretching you feel a sharp pain, stop holding that position.