Many readers are interested in the appropriate subjects. These are the 8 best areas that ensure better resilience for dancers. We are pleased that our makers have already researched current studies on subjects that fascinate you. We will give you a wide range of answers based on the latest medical reports, advanced research papers, and sample survey information. Keep repeating to see the details.
Stretching is fundamental before and after training. In fact, if you are. a dancer , because stretching Stretching not only helps loosen and relax your muscles after a strong workout, they can also help improved flexibility for dancers .
I would like to go so far as to say your body erections strength and stretching I will go hand in hand. To most. flexibility Not average. dancer achieved, but those who pass you by will tell you that this little stretching Exercises have made them the best dancer !
The best stretching and stretching exercises for dancers.
Before you begin, you need to know that not all bodies are the same. It is fundamental for the fact that you a dancer (especially new ones) mechanically does not mean that your body is very flexible. If you feel that you stay within your boundaries, or if your muscles hurt sore (not looking good, not looking good), stop immediately. You can change your own routine, perform a minimum number of sets, or abandon it altogether. stretches You can also consult a trainer or doctor who can appeal to you. Listening to your cadaver is the best gift you can arrange.
1. aasan title or stretch MOTH
This exercise focuses on the adductor muscles of the foot on the inside of the thigh. Try to bring your own heels as close as possible to the pubic region. The closer they are, the closer you will be to your pubis! stretch You will. Note this posture if you have a foot, thigh, or leg injury, or if you are pregnant.
Perform 5 stretching exercises using 50 reps for each set.
2. important hip relief
This exercise is very good for quad, buttocks, jumping and backbending muscles.
Stand with your arms straight back along your sides. Carefully lift your thighs and bring your left heel as close as possible to the fifth point. Hold the top of your foot with your left hand. Extend your right arm forward to balance your body and try to hold this position as long as possible. start with 15 seconds and work towards 1 minute. Repeat on the other side.
Perform 5 stretching exercises, using 10 reps for each set.
3. aging of the swan
Watch this video for a thorough orientation on how you will perform it:
It is quite well known – not only is it one of the best flexibility stretches for dancers ,but it also helps strengthen your back (there is of course the constant movement). Breathing is fundamental in this regard! stretch When you rise, field, breathe slowly. When you come down, exhale calmly. Don’t do this. stretch With shock or sudden movement. This posture helps to get pressure off the spine. The discs of the spine will not be compressed and the nerves will have much less pressure.
Perform 8 sets with 3 repetitions in each set.
4. shoulder and arm attractions
Most people concentrate only on the lower body when it comes to stretching. to stretches But let’s be honest – the upper body is just as important, if not more important, to the shoulders and arms. a dancer .
Stand up or sit up straight. Your palms should come out as you exchange fingers, stretch as far away from your chest as possible. You will feel a pull in your triceps and shoulders. Hold this for 15 seconds and slowly lift your palms up over your head to the ceiling. Hold again and relax for 15 seconds.
Place 5 layouts in each set with 5 repetitions.
5. ceiling stroke
Sit on the floor with your feet on the floor. stretched For you. Lift your left hand to the ceiling, palm facing the ceiling. Press as hard as you can with your palms going up for 10-15 seconds. Repeat this on the other side. With extra fingers touching, push both palms up to the ceiling and place them on your head. You can do this while sitting or standing, but if you are particularly bothered by your back, sitting is recommended.
Perform five layouts with five repetitions of each layout.
6. crooked dove
This is another one. flexibility stretches for dancers This is very good for your lower body. It trains your lower back, hamstrings, and your leg muscles. Apart from that, the closer your knees are to your chest, the better. stretch It will be better. In case you are interested in better functioning of this exercise stretch , here they are:
- It relaxes the lower body.
- Improves digestion.
- Improves blood flow to the pelvis.
- Opens the legs.
- Stretches the lower back, legs, buttocks and hamstrings.
- Enlightens problems of aciasis or Pyroformia.
Place 5 layouts in each set with 5 repetitions.
7. advanced bridge
If you want to strengthen Your back, followed by the bridge. stretches The way is the path. In addition to strengthening your back muscles, this is great stretch for your entire body, because it works with every large muscle group you have. If that bridge feels like a lot for you as an advanced student, don’t worry, it’s not. Start small with simple bridge-free exercises.
Don’t worry if you don’t understand it right away or if you feel it isn’t effective enough; it’s not a problem. This. stretches Spend time showing improvement in your body and personal degree of flexibility Field trial the body in the direction of 10 seconds and if you are really comfortable in this pose will be 60 to 60.
Perform 7 sets using 4 reps of each.
8. folding.
When it comes to flexibility stretches for dancers Folding cannot be compared to stretch for a full body stretch ! This kind is not included, it also follows
- For heavy organs, further improves blood circulation.
- Calms your nervous system and gives pressure from those nerves.
- Affects the internal organs.
Perform 5 stretching exercises, using 10 reps for each set.
Interested in more? flexibility stretches for dancers Then watch this video.
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- & lt; pan & gt;. If you are really comfortable in this pose, pull the body in the direction of 10 seconds and hold to 60-60.
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