Dancers: When and How to Stretch

Stretching is an essential part of the daily and weekly routine for dancers.  We use stretching to warm-up, to cool down, to kill time, to improve flexibility, and to relieve stress.  There is no doubt that stretching has always been and will continue to be an important element to becoming a better dancer.  That said, I would encourage all dancers to think more critically about why and how they stretch.  Even small changes to your stretching routine can have an immediate impact on your dance technique and level of injury risk.  

Below are some common questions and considerations around stretching and my thoughts from a research perspective as well as my own observations and experiences as a former dancer:

How much should dancers stretch?

It depends on your end goals. 

My goal is to get more flexible. 

If the goal is to get more flexible than you would choose one stretch and work on it.  Chances are you will get better at that specific stretch but that may not make you a better dancer.  Instead, make your stretches work harder for you by developing a stretching program that is unique to your individual dance goals.  Choose stretches that mimic the particular dance position or phrase you want to see improvement.  It’s all about the intent; I’m choosing this stretch because I want to be better at …….  

The problem is I’m too tight.

Are you certain flexibility is the limiting factor? If you can get your leg higher when lying down or with the use of your hand then more stretching likely won’t help you.  This is probably not the  most popular answer but the research does bear this out: more strength beats more stretch.  

Should a stretch hurt?

No!  Never ever ever….ever.

Does stretching work?  

Yes, but improvement should be gradual.

Research on this topic shows that stretching does work through combined changes to our muscles and nervous systems.   The important thing to realize is that when done correctly, stretching is a process that takes a long time to see results. There are no shortcuts. 

How should I change my approach to stretching?  

Newer research gives pretty good guidelines on when and how to stretch.

Before and during class/rehearsal/performance it is best to avoid the long-duration static stretches (30-45 seconds).  Instead, try this combination:

Start with a few minutes of short duration stretches (aim to hold the stretch for about 15 seconds). Then follow this up with a few minutes of dynamic stretches (think movements through a large range of motion like leg swings, butt kicks or floor swipes) 

Research has found this approach can lead to increased jump height, improved balance and more short-term flexibility- all the things you need to be a better dancer in the moment.  

2) It’s a good idea to do a few minutes of some low-impact cardio before dancing.    

3) Long-duration stretches should be reserved for after class and limited to a 30-45 second max hold time. There doesn’t seem to be a greater benefit to holding a stretch beyond this time so spend your time doing something else that will improve your dancing.   

Final thoughts:

Remember to stretch  with a purpose.  Stretch in positions that are safe for your body (i.e you don’t need to prop your leg on a chair for an oversplit) and avoid bracing and pushing through pain.  These strategies can bypass the body's protective mechanisms and lead to injury. 

Happy stretching, dancers!

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