3 Upper Body Stretches Dancers Should be Doing

This article continues a series examining upper body stretches for specific types of performing artists. The stretches presented in this article are grouped together for dancers. Previous articles have examined stretches for marching musicians and musicians who play while seated with their arms elevated.

Stretching can improve flexibility, decrease muscle tension, and promote relaxation. One of the most important things that static stretching can do for dancers is combat the muscle imbalances that result from dancing. Repetitive motions, like those present in dance class and rehearsals, can lead to certain muscles becoming overused, shortened, and tight while opposing muscles become underused (or mis-used) and lengthened. The short, tight muscles can pull the body’s joints slightly out of alignment, causing pain and microtrauma on the joint’s surfaces (which can lead to joint degeneration or overuse injuries). Stretching these muscle groups can combat the negative effects of these tightened muscles that are overpowering their counterparts.

The following list contains the three upper body stretches most often neglected by dancers. Be sure to check out our 6 Favorite Stretches for Dancers, too (since most of these stretches are for the lower body). Whenever you’re stretching, remember to follow The 10 Rules of Static Stretching.

Stretching is only one component of a comprehensive injury prevention program. Other components include strengthening and balance exercises, a healthy and balanced diet, proper hydration, good sleeping habits, and common sense.