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\n<\/p><\/div>"}, Family-focused medical advice site run by the American Academy of Family Doctors, https://www.self.com/gallery/stretches-to-relieve-tight-shoulders, https://health.usnews.com/health-news/diet-fitness/articles/2009/04/10/flexibility-8-stretches-that-will-stretch-your-workout-routine, https://www.premierhealth.com/.../Static-Stretches-infographic-PDF/, https://www.self.com/gallery/upper-body-stretches, https://www.premierortho.com/protecting-your-wrist/protecting-wrists-5-exercise-computer-users/, https://www.healthlinkbc.ca/health-topics/zm2666, https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/forearm-stretches/vid-20084698, https://familydoctor.org/the-importance-of-stretching/?adfree=true. Furthermore, some of the muscles that are part of the shoulder overlap with the back and neck. It helps increase flexibility and range of motion. If you want to stretch at a desk, sit arms’ length away and place your palms flat on top of the desk. Hold the stretch for 20-30 seconds. Just keep at it and you’ll start to see a noticeable difference. Now place your right hand on the floor beside you and twist your upper body to the left. Use your shoulder muscles to pull your chest down toward the floor, creating a nice stretch in the shoulder capsule. Straighten your right arm and then bend it behind your head. Sit with your right knee bent at a 90-degree angle out in front of your body. Then repeat on the other side. 4. Most dancers focus on the legs but you will also need arm flexibility to complete many ballet positions. Dance flexibility can take up to 6 months or a year of constant discipline depending on the age of the dancer. Subscribe to receive exclusive updates & 15% off code. With your other hand, press against the palm so you feel the stretch in the forearm and wrist flexors. Use a yoga mat to give your body support. When most people think of shoulder flexibility, they typically focus solely on the glenohumeral joint (the ball-and-socket joint where your arm bone connects to your shoulder bone). Seated Trunk Twist. This is another great stretch for dancers because it hits both hips at the same time. Our blog is full of great content like this article on how to help your budding ballerina do a proper plie squat. 3. Repeat this stretch for 5 to 10 times. Triceps stretch: 30 seconds + 30 seconds. Stretching your shoulders is especially important if they ache or feel tight. Wrist Flexion Stretch Start standing or sitting tall. Try a cross-body shoulder stretch to increase your flexibility. Only do stretches 2-3 days out of the week or when you do a targeted exercise for that muscle. Put your right hand on your quad or bring your elbow to your knee and press your left leg to the right. Face forward, and place your right arm across your chest, while keeping the elbow slightly bent. Feet should point directly forward. Flexibility is an important part of dance. Wrap your arms around the back of your legs and hold. Hold your right arm straight at shoulder height and stretch it across your chest. Hold the stretch and then repeat on the other side. When going up, breathe in slowly. It can be frustrating for dancers who expect to see results right away. Bio: Vanessa is a fitness instructor that specializes in yoga and aerial arts. Pull your arm close to your chest for 30 seconds using your left hand. Regular softball stretches are key to maintaining flexibility, which in turn fosters a good posture and reduces lower back pain and discomfort. Clasp your hands together behind your lower back and straighten and extend your arms. This stretch helps open up your hips and improves mid-back mobility, which is a necessary part of ballet turns. Stretches the back, abdominals and obliques. This article has been viewed 5,448 times. Another exercise that does wonders is the cow-face pose. Most dancers forget to stretch their necks. Breathe slowly and exhale as you deepen the stretch. Try to keep your hips facing forward as you hold the stretch. It is a deep internal hip rotator. To prevent soreness and tightening of the muscles, always stretch your triceps after any workout that includes pushing or pressing movements. Exhale as you bend forward from the hips and lower your head to the floor. Bend your knees out to the side. This should last at least 60 seconds between each set. Starting Position: Sitting or standing, cross the arm to be stretched across the front of your chest. You can gently pull your elbow toward your head yo get a deeper stretch. Kneel on the floor with your legs together. Arm-Across-Chest Stretch. This stretch is useful for preventing Carpal Tunnel Syndrome. 2. Bend your right elbow and reach your hand behind your head to touch the top middle of your back.
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