Stretching For dance?

[Vegetable]

I would like 2 start stretching my back and stuff for dance, Does any one know where i can get a guide for doing it, cos i looked up strectches and was 2 many, would take me 3 hours a day to do them all, mainly i need to do my back............

[killingtime]

Originally Posted by Vegetable

I would like 2 start stretching my back and stuff for dance, Does any one know where i can get a guide for doing it, cos i looked up strectches and was 2 many, would take me 3 hours a day to do them all, mainly i need to do my back............

I've been meaning to ask this question of the forum for some time. I've been trying to stretch before dancing for some time. Trying to work out something worth doing in about 5 minutes before hand. Though unlike you I've been more concerned on warming up my legs. I've got a few things I tend to do but I'd hardly state I have an optimum workout yet.

[Amir]

Here is my brief introduction to the topic to start you off -

Before stretching your muscles warm up your joints by rotating them gently in different directions. Work from the exterior to the interior of your body.

Most of your stretching before activity should be dynamic stretching, in other words, where you move through positions rather than holding them. Controlled waist twists, reaches, and movements similar to those you will be executing in your activity are good examples. (So lunges and twists for tango, lots of shoulder and back rotations for ceroc.)

Intense stretching before activity (pushing far or hard, and for longer than 30sec) can reduce your co-ordination for sometime and increase the chances of injury rather than preventing them.

(This is unless your sport requires you to hold positions that require a lot of flexibility, like some gymnastics, ballet, perhaps some martial arts.)

Stretching to improve flexibility, to relax or cool down the muscles should be done after your activity. This is when you can stretch further and for longer. (Normally at least 60sec to improve flexibility long term.)

A good simple stretch for your back is to sit cross legged and relax your head forward. This will stretch either your back, your hips or both, depending on which is the tightest.

Another one is to lie on your back, in a T shape, legs and arms straight. Bend your right leg towards your chest, then leg it drop to your left, but look to your right. Then repeat other side.

So for example you could do either of the above gently and moving through them before exercise, or you could relax into and hold them for longer after exercise.

It is generally agreed that 'bouncing' your stretches (like you see 80s fitness videos) does not have any benefit over simply holding a stretch, and increases your chances of injury.

You can find your own stretches just by experimenting with positions until you feel stretched in the place you want to be stretching. It can take a long time to learn how your body likes to be stretched, to 'listen' to its changing needs and distinguish between the different kinds of pain. But when I meet some older people who never stretched and those who still do, and see the difference it makes to the quality of their lives, it convinces me it is an important life skill even if you don’t dance.

I would recommend The Best Book on Stretching and Flexibility - Stretching Scientifically: A Guide To Flexibility Training which helped me greatly improve my flexibility, do the splits etc. I have read many books on the subject and this is the best in my opinion. But I would also recommend grabbing a dancer friend, or meeting up with a physiotherapist or Pilates instructor to learn some stretches, since it is a one-off meeting that you will benefit from forever. Whatever you do start gently and work your way up. It would be great to see more people stretching and cooling down properly at the end of a ceroc night.

[spindr]

There's always Stretching For Tango Dancers if the straight link doesn't work, then go via the AfterFive fitness links ('cause I seem to remember something about checking the referring page).

THere's also my few comments on stretching, etc.

Cheers,
SpinDr

[Astro]

Originally Posted by Amir

I would recommend The Best Book on Stretching and Flexibility - Stretching Scientifically: A Guide To Flexibility Training which helped me greatly improve my flexibility, do the splits etc. I have read many books on the subject and this is the best in my opinion.

It purports to help do the splits for 40 and 50 year olds.


I once did the splits aged 13 trying to get to first base in rounders, which I suceeded in doing.

It was the only time in 5 years at that school, we'd ever seen our games mistress look concerned. She actually asked if I was OK! Said she'd had her suspicions about me all along. I carried on playing.

Broke my hymen though - thought at first that I'd started my periods, but that was a year later.

It's a good job I didn't need it to get married.

[MartinHarper]

Here's the research I mentioned elsewhere:
BBC News | HEALTH | Stretching before exercise 'a waste of time'

And some more up-to-date research (2007)
BBC NEWS | Health | Stretching does not cut soreness

[killingtime]

Originally Posted by MartinHarper

Here's the research I mentioned elsewhere:
BBC News | HEALTH | Stretching before exercise 'a waste of time'

And some more up-to-date research (2007)
BBC NEWS | Health | Stretching does not cut soreness

I find it interesting that the second article states:

Originally Posted by The second article

He said: "The main reason to stretch before exercise is not to reduce soreness, but to reduce the risk of injury."

Perhaps they didn't believe the evidence of the first? Though the first article didn't state what activities the troops were involved in either. If they were performing risky exercises with a high chance of injury then maybe it wouldn't have much of an effect.

[Ruby]

I completely second Amir's post and would say that most of his observations are pretty accurate. As a bodywork and yoga practitioner here are the few rules I have for myself:

1) Warm up by moving... not by stretching.
2) If my back is hurting me during or after, I observe my posture... am I using my core (abdominals, intercostals etc) to support my movement? I pay more attention to that area while dancing. It also helps me move from my center and to follow and lead better.
3) Tight back muscles are also linked to tight hamstrings and calves, so I put more energy into stretching the backs of the legs than just focusing on the back. The three things I do at the end of the night are:
a) stretch out the soles of my feet by tucking my toes under my heels and sitting on my heels... sort of a sitting stretch.
b) sitting with knees bent, heels next to my glutes to stretch the quads (you can do one leg at a time ... a sort of runner's stretch if that's too extreme) helps to open up the attachment muscles around the patella.
c) lie on the floor with legs up against a wall, back on the floor. stretch your heels towards the celing. if you cannot lie in a 90° position with legs on the wall and back on the floor, work your way up to it, as you really need to have more flexibility in this area. after that, i'll modify by doing some more hamstring stretches and then finish with a little back stretch.

I have a 5-minute a day yoga rule. That's all I have to do. If I tried to make myself do an hour a day, I'd probably never get around to it, because it seems like too much. But usually if I stick to my five minutes, I often find that I end up spending 10 or 20 minutes. It's a good psychological trick to get yourself to actually do it every day... and five minutes is better than nothing if that's all you end up doing.

Best thing I ever did was have some private lessons with an Iyengar Yoga Instructor. Personal attention to your body and your needs is better than a group class. You can always take what you learn from your private lessons to a group class or your own private practice.