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PROTIP # 3

The Importance of Stretching

For dancers, stretching is an essential aspect of our training. It is very easy to become confused or overwhelmed. If you overstretch, it can result in injury, but if you do not place enough importance on stretching, you may not see results or an increase in flexibility.   

In this ProTip you will learn different techniques for stretching and why/how each one can benefit your training.

WHY IT’S IMPORTANT

Stretching keeps the muscles flexible, strong, and healthy. Flexibility of the muscles is essential to maintain range of motion in the joints and without it, muscles shorten and become tight. With muscle tightness, when muscles are called on for activity, they are weak and unable to fully extend.

Types of Stretching : There are several different techniques for stretching muscles. 

• Ballistic 

• Dynamic

• Static 

Note: Each stretch technique has advantages and disadvantages and are all effective at increasing range of motion. However, each serves a purpose, either for effectiveness, or to reduce the risk of injury. Dancers should carefully undergo each of these stretches under the direction of experienced teachers.

BALLISTIC STRETCH

Ballistic stretching consists of repetitive bouncing, or using the swinging momentum of the trunk or limb, to provide a stretch force. The end position of the stretch is not held. 

Ex. A grand battement, which involves a ballistic stretch of the hamstrings.

Ballistic stretching can increase flexibility in the short-term, however, the problem with ballistic stretching is that it is not well controlled, making it easy to exceed the extensibility limit of the soft tissue and overstretch/strain the muscle. 

Note: These movements should only be performed when the dancer is well warmed up. Without a proper warm up, ballistic stretching can potentially cause injury to muscle tissue, tendons or muscle connective tissue. 

DYNAMIC STRETCH

Dynamic stretching can often be confused with ballistic stretching, however a dynamic stretch is a controlled stretching exercise that uses dance-specific movements to prepare the body for activity. 

Ex. A controlled développé to the front or side, which dynamically stretches the hamstrings as it reaches maximal height.

• promotes dynamic flexibility

• involves multiple joints

• replicates movement patterns that are required during dancing

• provides neuromuscular training to improve coordination

• strengthens the contracting muscle

• keeps the core body temperature elevated so that muscles and surrounding tissues remain pliable

• not as effective as static stretching for producing long-term gains in muscle length and flexibility

Note: Dynamic stretching should start slowly and gradually increase in speed and power of the movement. 

Photo credit- aballeteducation.com

STATIC STRETCH

Ex. Right, left and center splits. 

• Gentler than ballistic or dynamic methods making it less likely to cause muscle, tendon or muscle connective tissue tears or strains. 

• Important to perform these stretches correctly to avoid any type of injury down the road. If performed consistently, flexibility gains can be maintained. 

HOW OFTEN SHOULD YOU STRETCH?

• Once a week is sufficient to maintain current flexibility. 

• Once a day will continue to increase your flexibility.

• As your body grows and matures, you will go through growth spurts, making your bones and muscles grow. During these growth spurts, you may lose flexibility.
  Note: It is very important for dance teachers to recognize this as there is an increased chance of injury to the muscles. 

Join us next month to learn about
HEALTHY WARM UP ROUTINES