Is Stretching Preventing You from Dancing your Best?

Yes! Stretching is an important part of movement and performance… But done too intensely in the extremes, you are at risk for decreased muscle contraction, strength, and stability. 

First let’s look deeper into the relationship of Function v. Flexibility. Dancers have to be just as strong as they are flexible. When you are dancing, you are rarely, if ever in an isolated stretched position. You are moving through your extreme ranges of motion with control, power and strength. Think about your developpe and arabesque. Both require as much coordination, placement, and strength as flexibility. And the wrong type of stretching can prevent you from achieving your full range of movement and flexibility. 

4 Most common types of stretching: 

-       Prolonged: sustained, elongation of the muscles. This type of stretching is often held for several minutes. This type of overstretching is not recommended for dancers because of the elongation of support structures (joint capsule and ligaments) causing instability in the joints and can lead to serious injury. A great example of prolonged stretching is your oversplits. Oversplits stretch your hip joint by pressing your femur towards the floor and into the socket loosening the hip support structures and causing impingement. 

-       Static: elongating specific muscles to tolerate for 30-45 seconds. The stretching force is applied in a slow, steady manner by gravity or externally stretching straps or arms/hands. This type of stretching is where long term flexibility is gained- it is best completed when you are warm, after you have completed all physical activity.

-       Dynamic: controlled functional movements replicates your specific dance demands by taking your joints through their full range of motion. This type of stretching stimulates neuromuscular contraction promoting coordination, flexibility, and strength. This type of stretching should be included as part of your warm up.  

-       Ballistic: repeated bouncing, using momentum to achieve desired ROM. These uncontrolled movements create a high risk of injury by exceeding the maximum flexibility of the muscles. 

When done correctly, stretching is an important part of performance growth and injury prevention. Be aware of where you are feeling the stretch (ideally in the muscle belly) and resist the temptation to go down into the extremes. 

Your Stretching Cheat Sheet:

When? Before activity, when you are warm 

How? Dynamic stretching- to mimic the movements of your performance

How Often? In preparation for each class or rehearsal. Any time you have had a period of “cool down.  

Why? Dynamic Stretching is a form of warm up. It will activate your muscles to increase stability and coordination, strength, and prepare them for the extreme ranges of motion required. 

Why Not? Static, prolonged, and ballistic stretching decrease your performance ability by inhibiting (turning off) your muscle alertness and stretching the muscles beyond capacity. Using inhibited muscles in class leaves you vulnerable to injury due to movement compensation (using other muscles to get the job done) and tiny tears in the overstretched muscles.