Stretching Before You Dance Bollywood-Style!

[alan gyllenhaal]

Today, I want to talk to you a little about stretching. Some people
call dancing an art - others call it a sport. Whichever way you look
at it, if you were to play music, you'd practice your instrument and
tune it or "stretch" your vocal chords before your perform. It's the
same with sports too.
And of course, dancing is no different too. So in this week's tip, I
want to share with you some ideas and techniques for stretching before
you dance. Make sure you read it and do it. It saves injury!
Always stretch after classes and performances. It also is good to
stretch during class between exercises. Here is one leg stretch
exercise that I find is good to do between routines:
Hamstring Stretch - The purpose of this is to stretch the hamstring
muscle group and the upper attachment ot of the calf muscle.
1. Assume the long sitting position (sitting with legs extended out in
front of you), bend forward from the waist and reach as far forward as
possible with your hands.
2. First, stretch with your toes pointed (plantar flexion), placing
emphasis on the hamstring muscle group. Then, with the foot pulled
back as far as possible (dorsiflexion), emphasize stretching the upper
attatchment of the calf muscle. Remember to stretch only to the point
of mild discomfort. This should not hurt.
3. Hold for about thirty seconds, then repeat two or three times.
Variation: Stretch as above but progressively widen the distance
between your legs.
Some things to remember:
* Never stretch a cold muscle-make sure you are properly warmed up
before trying to stretch.
* Don't put weight on the leg you are stretching.
* Don't stretch those knee ligaments. Don't stretch those knee
tendons. Stretch the thigh muscles only.
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