For dancers, stretching is one of those things that fall into the "second-nature" category—at some point each day, you'll likely be found in a split, a straddle, or with your leg up on the barre. But stretching incorrectly can cause some serious problems. Dance Spirit turned to athletic trainer and acupuncturist Megan Richardson, who's on staff at the Harkness Center for Dance Injuries, for advice on how to safely execute three common dancer stretches.
The Toes-to-Head: Stretches abdominals, back muscles
DON'T...
Lie on your stomach and do a cobra pose, which only minimally stretches your muscles and can potentially harm your back
Force your back past its natural point of flexibility
Stretch until you feel a crunch in your back
Try to touch your head with your feet
The Toes-to-Head: Stretches abdominals, back muscles
DO...
A bridge, which elongates and fully stretches the abdominals and back muscles
Plant your hands and feet firmly on the ground
Hold the position until you feel your abdominals begin to release tension
Imagine a string pulling you up from your belly button
Breathe deeply and steadily
The Lunge: Stretches hip flexors, psoas muscle, rectus femoris muscle
DON'T...
Lean over your supporting foot.
Sink into your hips, which can overstretch and aggravate your hip joints.
Release and/or arch your back.
The Lunge: Stretches hip flexors, psoas muscle, rectus femoris muscle
DO...
Tuck your pelvis underneath you, which allows each muscle in your quads and hips to feel and benefit from the stretch.
Slowly lean into the lunge.
Reach the arm on your lunging side up towards the ceiling, which encourages your muscles to fully elongate.
The Wall Straddle: Stretches inner thigh muscles
DON'T...
Use a TheraBand or ankle weights to pull your legs down, which actually tightens the muscles you're trying to stretch, since they're actively working against the tension of the band.
Stay in the straddle for more than three minutes.
Use this stretch as part of your warm-up.
The Wall Straddle: Stretches inner thigh muscles
DO...
Rest each ankle on a prop, like a yoga block, your dance bag, or a step stool.
Relax the inner thigh muscles until you feel them release and sink into the floor.