Exercises for Dancers: Are you a dancer? Then you must be aware how important it is for dancers to have a proper flexible body. There are many exercises for dancers to improve their flexibility- from neck rolls, cat stretches to hamstring stretches. Today, we have curated 4 exercises for dancers to improve their flexibility.
Shoulders roll
Stand straight, keep feet hip-width apart and arms by your side.
Roll your shoulders up, back and down. As you start, your thumbs should be pointing forward. Tilt palms forward, slightly, as you complete each shoulder roll.
Now reverse the movement so that your shoulders move forward, down, back and up. Repeat several times.
Extended angle side band
Begin by standing with your feet wide apart and your legs straight. Extend your arms at chest level, palms facing front.
Bend your right knee slowly, lowering yourself to the right, making sure your feet are wide enough so that your knee does not extend past your toes.
At the same time, tilt your entire body to the right by stretching your spine and spreading your arms.
Lower as far as you can, maintaining abs taut, bottom tucked under and hips square in front.
Raise your right hand to the floor and your left hand to the ceiling.
Stay for at least 15-30 seconds. The right hamstring, left inner thigh, left groyne, chest, and front of the shoulders should all feel stretched.
Repeat the procedure slowly on the left side.
Standing hamstring stretch
Stand with your feet slightly wider than your shoulders.
With your left foot, take a step forward. Flex your left leg towards you.
Place your hands on your left thigh and lean forward at the hips. Keep your left leg straight while bending your right knee slightly.
Feel for a stretch in your left hamstring.
Hold for 30-60 seconds before switching sides.
Lower back mobilizer
Image Credits: Google
Lie on your back with your legs nearly straight and your arms crossed on the floor.
Exhale and bring both knees up to your chest. Inhale deeply and feel the air enter your chest.
Exhale and keep both knees on the right side together. Keep both shoulders in touch with the floor and move your head to the left.
Bring your knees back to your chest while breathing. Exhale, then repeat on the other side.
Keep your arms and shoulders down, but feel free to move your pelvic region.
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