Warm-up Before You Stretch

Most people know that you should warm-up before physical activity. But what you might not know is why. Keeping in mind that using a heating pad is not a substitute for warming up, a proper warm-up does not have to take very long or use much space or equipment for most performers, especially dancers. Dance classes are designed to start out with a warm-up-like component and gradually increase in difficulty as the class progresses. However, time and space are often limited in dance class, so dancers may not be able to perform a complete warm-up solely by taking class. Taking yourself through your own personal warm-up routine allows you to make sure that you’re ready to start physical activity, regardless of what that activity is and where you are.

"Get a good warm-up"

A proper warm-up provides a controlled environment in which your activity level and the demands placed on the body gradually increase. This structure protects you against suffering an injury that could result if you just hopped out of your car, walked into the studio, and started doing an all-out rehearsal.

A correctly executed warm-up will increase your heart rate and body temperature. You can tell that your core body temperature has been elevated enough when you are lightly sweating. Increasing the temperature of muscles changes the properties of these muscles. It increases the length to which a given muscle can be stretched (temporarily improving your flexibility) and makes it safer to rapidly stretch (or lengthen) a muscle. When a muscle is not warmed up, it has a fairly high level of viscosity, meaning that it will become damaged if it is stretched too quickly. When this viscosity is decreased (as it is after a good warm-up), the likelihood of developing a muscle strain through this mechanism is also decreased.

Warming up for Dancers

A proper warm-up for dancers only takes a few minutes. To start with, a warm-up routine needs to start with two to three minutes of whole body activities like light jogging. Once a light sweat has started, it’s time to stretch. [This does not mean that you can sit down and socialize with your friends for the next 10 minutes while you rest your hand on your foot and pretend like you’re stretching.] This period of stretching should include stretches and dynamic activities focused on the muscle groups you’re going to use – if you’re a ballet dancer rehearsing a solo, you don’t need to have 70% of your stretches be for your arms.

This period of stretching should end immediately before the beginning of dance class, as class starts with activity-specific warm-up exercises (especially the barre section of a ballet class).

Getting a proper warm-up can prevent injury. Make sure you get to the studio early to complete your warm-up routine before class starts.