As we progress in our dance education, a solid warm up is critical as the dancer’s preparation for class. In the beginning levels, we warm up together, so that the dancers can learn what warming up is like and to build awareness of how the body reaches and stretches. At a more intermediate and advanced level, it is often expected that a dancer can warm themselves up either before entering the studio or in the first few minutes of entering the studio. What are some elements that you may want to include in your warm up?
Moving the joints
Joints warm up from moving and muscles warm up from stretching. Leg swings, arm circles, turning the head and/or rolling the head, twisting, and reaching all help the joints to get warm through movement.
Stretching the muscles
Dance is a full-body experience, so we need to warm up the full body in preparation for class. The feet and lower legs (calves, ankles, achilles tendon) do a lot of work for us in dance class. Stretching the calves, rolling the ankles, and massaging the feet are good elements to include. Check in with the muscles in the front and back of the body: quads (front of the thighs), hamstrings (back of the thighs), glutes (muscles around the hips and booty), back muscles, and pecs (front of the shoulder) are good for pre-class stretching.
Activating our supporting muscles
In addition to stretching and moving, we want to activate the muscles that support our movement. This may include some abdominal exercises like crunches or planks, using a Theraband to activate the stretch / reach of the lower leg, lunges (also a good stretch for the hip flexor and calf), push ups, and other strengthening movements are good to include in your warmup.
How long should I warm up for?
It depends on your body, the amount you’re dancing, any existing / present injuries, etc. The opportunity we have as dancers is to learn more about what our individual bodies need. Maybe you do some movement at home before class and do some stretching when you arrive in the studio. If the studio tends to be open before your class, maybe you arrive 10-15 minutes early to do your warmup. Experiment with different approaches and see what works for you.
If I warm up, should I also cool down?
Yes, ideally! A gentle stretch at the end of class, some recovery when you get home (ice or heat, a epsom salt bath or foot soak, or some longer stretching), and some gentle stretching the next morning are all a good idea to help your body recovery and incorporate the good work you did in class.
