Share this on:Copied!

Dancers are more than performing artists – they are athletes. The strength, speed, and stamina that is necessary for a dancer to perform at a high level equals that of any competitive athlete.

To be a great dancer, you need a lot of discipline, physical stamina, strong muscles, and great artistry. And in addition to these, you need appropriate flexibility. In your recipe for success, the right balance of strength and flexibility makes your moves look graceful and effortless. It might also keep you from getting injured.

Warming up and stretching are key for dancers to stand up to the rigors of training.

Should Dancers Stretch to Warm Up?

The short answer is that dancers should always stretch before beginning to practice. But instead of heading straight to the barre, you should get your heart rate up first. You can elevate your heart rate by jogging, riding a stationary bike, performing bodyweight squats and lunges, or moving through a yoga flow.

The best time to do a routine of static stretches is after a workout. Before dancing, mobilizing with dynamic movements like a cat-cow flow can improve flexibility and prepare you for class, rehearsal, and performances.

Here are some cat-cow pointers:

• Start on your hands and knees, with hands under your shoulders and knees under your hips.
• As you inhale, drop your belly toward the floor. Lift your chin and chest, gazing up at the ceiling. You are now in cow pose.
• As you exhale, pull your belly toward your spine and round your back up toward the ceiling. Let your head drop, pointing toward the floor. You are now in cat pose.
• Slowly flow between these two movements for several rounds. These movements can improve your spinal flexibility.

Perform cat-cow in a comfortable range of motion. This practice should be soothing, almost like a meditation — and never painful.

What Are the Benefits of Foam Rolling for Dancers?

Foam rolling—also known as self-myofascial release—not only feels good but also helps dancers and athletes increase blood flow to their muscles.

Increasing blood flow to muscles helps:

• Aid in muscle repair and recovery.
• Alleviate soreness.
• Increase mobility and overall well-being while creating a smoother appearance of the fatty tissue underneath the skin.
• Prevent injuries by maintaining muscle length and remedying tension and tightness.
• Promote relaxation as you roll away the stress and strain of the workout.
• Reduce inflammation that occurs during the muscle repair process.

When using a foam roller, dancers should pay close attention to:

• Calves
• Glutes
• Hamstrings
• IT bands
• Quads

Post-workout rolling is the time to focus on any tender spots.

How Can Dancers Stretch More Effectively?

Many dancers are naturally flexible, but there is always room for improvement. You can improve your flexibility by asking yourself these questions when you are stretching:

Am I stretching optimally? More isn’t always better. In the old days, holding static stretches until it hurt was the norm. Today, we know that holding many stretches longer than 30 seconds does not equal better results. Having a set routine is helpful.

Am I stretching correctly? It’s easy to focus on what feels tight, but remember that muscles and tendons connect the entire body. That means tightness in the upper body may affect your legs, or problems with your feet could originate at your hips. Be thorough when you stretch.

Am I injured? You can work through tightness and inflexibility by stretching, but an injury will likely require the help of a professional. If you are in pain or struggling with a limited range of motion, consider seeing a physical therapist who specializes in the needs of dancers.

Am I strengthening in addition to stretching? It’s great to develop stretchy muscles, ligaments, and tendons, but you also need strength in all those elements. Make sure you’re putting effort into building your strength, particularly in your core, hip flexors, and quads. It’s often a lack of strength that prevents you from tapping into your full available flexibility — especially in turnout.

Am I consistent? You can’t stretch occasionally and expect great results. After any dance class, focus on cooling down, stretching, and foam rolling to address any particularly sore or tight areas. On days you’re not dancing, do some strengthening and stretching, especially if you’re feeling tight or sore.

What Are Some Common Dance Injuries?

Dance training is intense, and injuries are common. The majority of dance injuries are overuse injuries, which means they result from repetitive stress on a part of the body and predisposing factors, like weakness or inflexibility.

Typical overuse injuries to the foot, ankle, and lower leg include:

• Sprains — Stretching or tearing of the ligaments (bands of tissue that connect one bone to another).
• Stress fractures — Small cracks in the bone caused by repetitive use or rapidly increasing your activity level.
• Tendinopathy — Irritation or damage in the fibers that connect muscle to bone.

What Are Some Causes of Dance Injuries?

Factors that contribute to dance injuries include:

• Changes in training or floor surface.
• Improper management of previous injuries.
• Poor conditioning.
• Poor technique or nutrition.
• Strength and flexibility deficits.

How Can You Prevent Dance Injuries?

It’s impossible to prevent all dance injuries. Accidents happen, and overuse injuries are a fact of life when you dance at a competitive level. There are some things you can do to give yourself a better chance of staying healthy and recovering from injuries faster:

• Address underlying predisposing factors, such as weakness and inflexibility.
• Do not dance through pain, as it may be a warning sign of an underlying injury.
• Get plenty of rest.
• Practice proper nutrition and hydration.
• Wear proper fitting shoes and replace them when they show signs of breaking down.

The Dance Performance Program at UPMC Sports Medicine partners with dancers at all levels to focus on injury prevention, treatment, performance, and safe return to dance — flexibility training included. Our physicians, physical therapists from UPMC Rehabilitation Institute, nutritionists, and more specialize in the medical needs of dancers.

Editor's Note: This article was originally published on November 29, 2021, and was last reviewed on July 19, 2024.