Exercises for Dancers: Are you a dancer? Then you must be aware how important it is for dancers to have a proper flexible body. There are many exercises for dancers to improve their flexibility- from neck rolls, cat stretches to hamstring stretches. Today, we have curated 4 exercises for dancers to improve their flexibility.
Shoulders roll
- Stand straight, keep feet hip-width apart and arms by your side.
- Roll your shoulders up, back and down. As you start, your thumbs should be pointing forward. Tilt palms forward, slightly, as you complete each shoulder roll.
- Now reverse the movement so that your shoulders move forward, down, back and up. Repeat several times.
Extended angle side band
- Begin by standing with your feet wide apart and your legs straight. Extend your arms at chest level, palms facing front.
- Bend your right knee slowly, lowering yourself to the right, making sure your feet are wide enough so that your knee does not extend past your toes.
- At the same time, tilt your entire body to the right by stretching your spine and spreading your arms.
- Lower as far as you can, maintaining abs taut, bottom tucked under and hips square in front.
- Raise your right hand to the floor and your left hand to the ceiling.
- Stay for at least 15-30 seconds. The right hamstring, left inner thigh, left groyne, chest, and front of the shoulders should all feel stretched.
- Repeat the procedure slowly on the left side.
Standing hamstring stretch
- Stand with your feet slightly wider than your shoulders.
- With your left foot, take a step forward. Flex your left leg towards you.
- Place your hands on your left thigh and lean forward at the hips. Keep your left leg straight while bending your right knee slightly.
- Feel for a stretch in your left hamstring.
- Hold for 30-60 seconds before switching sides.
Lower back mobilizer
Image Credits: Google
- Lie on your back with your legs nearly straight and your arms crossed on the floor.
- Exhale and bring both knees up to your chest. Inhale deeply and feel the air enter your chest.
- Exhale and keep both knees on the right side together. Keep both shoulders in touch with the floor and move your head to the left.
- Bring your knees back to your chest while breathing. Exhale, then repeat on the other side.
- Keep your arms and shoulders down, but feel free to move your pelvic region.
