No matter why you are dancing, you should always warm up first. By doing so, you help reduce the risk of suffering strains, sprains, or other injuries.
Here are a few warm-up tips for dancing:
- Do some stretching exercises. Stand on one leg, bend your other leg backward at the knee and grasp the ankle. Hold this for a few seconds, then switch and repeat with the other leg.
- Do some slow deep-knee bends with your toes pointed outward. (Ballet dancers know this movement as a “plie”).
- Stand straight, raise your arms over your head and clasp your hands together. Bend sideways from the waist, first to the left, then to the right, then forward.
- Sit on the floor with your legs straight out, about shoulder-width apart. Bend forward from the waist and touch your toes. Bend over the left leg first, then the right leg. Hold the position for a few seconds, then straighten back up.
- Spread your legs a little further, clasp your hands behind your back, and bend straight forward from the waist as far as you can go. Try to touch your forehead to the floor.
- Sit straight and bend one leg at the knee. Grasp your bent knee with both hands, and try to touch your forehead to your bent knee. Switch and repeat with the other leg.
- Stand on your tiptoes, then rock back on your heels. Repeat this several times.
- Stand sideways at a dance bar, or use a chair or a wall for support. Swing your leg out to the side as far as it will go, then lower it. Do about five to ten swings, then switch sides and repeat with the other leg.
- Stand facing the bar or chair and swing your leg back as far as it will go. Repeat with the other leg.