This article originally appeared in the Spring 2025 Pink Issue of Showstopper Magazine.
Flexibility is a dancer’s superpower! Beyond looking impressive, being flexible helps you move more freely, nail those epic moves, and express yourself fully on stage. Plus, it’s one of the best ways to stay safe and avoid injuries, which makes it super important for dancers at all levels.
Why Flexibility is So Important
Performance Benefits
Picture a dance with smooth, flowing movements versus one who looks a bit stiff. Flexibility lets you create fuller extensions, graceful lines, and smooth transitions, making your dancing look effortless. Flexibility also helps you connect better with the music and audience, making a big impact on stage.
Injury Prevention
Flexibility isn’t just for show—it’s important for safety too! Stretching regularly helps you move without straining your muscles, so you can dance more freely and risk injury less. By stretching, especially before and after intense practices, you keep your body ready to dance.
Tips to Improve Your Flexibility
ONE: Start With a Warm Up
Before stretching, get your blood flowing with some light cardio or dynamic stretches, like leg swings and arm circles. This warms up your muscles, makes stretching safer, and gets you mentally prepped to reach those flexibility goals.
Two: Dynamic vs Static
Dynamic Stretching: Great before class or rehearsal! Those stretches (like leg swings) wake up your muscles and improve your range of motion.
Static Stretching: Best for after class or a stretch sesh, when your muscles are warm. Holding stretches like splits for 30 seconds to a minute can help you gradually get more flexible over time.
Three: Consistency is Key
To get more flexible, a little effort every day goes a long way! Try quick stretches during study breaks, watching TV, or waiting in line. A few minutes each day can make a big difference.
Common Mistakes to Avoid
Don’t Skip Warm Ups
Jumping straight into stretches can strain muscles and lead to injuries. Always start with a warm-up to stay safe and maximize your progress.
Don’t Push Too Hard
There’s a difference between mild discomfort (okay) and pain (not okay!). Just focus on safe, gradual progress.
Don’t Forget to Breathe
Deep breaths help your muscles relax—allowing you to push even deeper into the stretch. It also keeps you focused and present (meaning you can actually enjoy the stretch!).
Don’t Compare Yourself
Everyone’s flexibility journey is different. Resist the urge to compare or rush—focus on your own progress instead of comparing yourself to others.
Don’t Miss Muscle Groups
Stretch your whole body! Overlooking smaller muscles can cause imbalances that affect your flexibility and your performance.
Key Areas
Legs and Hips
Essential for jumps, turns, and extensions. Try hamstring stretches, lunges, hip flexor stretches, and splits to boost your leg and hip flexibility.
Back and Shoulders
A flexible back adds flow to your movements, and loose shoulders make your arm movements look smooth. Try exercises like cat-cow, cobra, and arm circles for your back, and arm circles for your shoulders.
Feet and Ankles
Strong, flexible ankles help with balance and turnout. Simple stretches like pointing and flexing your toes and doing ankle circles can work wonders here.
How to Make Stretching Fun
Progress Tracking
Keep a flexibility journal or take progress pics to celebrate even the small wins, like getting deeper in your splits, nailing that high kick, or finally touching your toes! It helps you keep track of how well you’re doing, which will help you stay motivated.
Stretch with Friends
Stretching doesn’t have to be a solo act! Grab some friends, try partner stretches, or even set group goals to hold each other accountable. It’s more fun with friends, and the motivation can boost your results, too!
Make a Playlist
Create a “stretch soundtrack” and match each stretch to a part of a song for a fun twist. Add slower songs for deep, static stretches, and your fav upbeat tracks for more dynamic moves.
Simple Stretch Routine
Warm-up
3-5 minutes of light cardio, like jogging in place.
Dynamic Stretches
3-5 minutes of moves like leg swings, lunges with twists, arm circles, ankle bounces, or high kicks.
Static Stretches
Hamstring stretches, forward folds, and hip flexor stretches. Hold each for 30 seconds to 1 minute.
Cool-down
Wrap up with relaxed breathing and gentle stretching for 2-3 minutes.
