Why and How You Need to Warm Up Before Your Dancing Classes

 

I have already written an article in which I give some warm up exercises for you to do before your dancing class. It is really important to warm up before your dancing, or any other exercise classes for that matter. By warming up you will prevent possible injury and strain to your precious body, and prepare it for the vigorous work out ahead.

Why and How You Need to Warm Up Before Your Dancing Classes

Why and How You Need to Warm Up Before Your Dancing Classes

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Why and How You Need to Warm Up Before Your Dancing Classes

Why and How You Need to Warm Up Before Your Dancing Classes

Here are some more great warm up ideas for you to try.

1. Bend and Breathe.
Start this exercise by standing with your feet shoulder width apart and your arms hanging relaxed at your sides. Inhale deeply and slowly lift your arms out to the sides and then over your head to form a wide V. Next tilt your torso to your right side and lower your right arm down your right leg. Keep reaching out with your left arm making sure to keep the hips neutral.
Repeat to the other side by inhaling as you lift your torso and raise your arms overhead. After you have done this to the left return to the centre and lower both arms to your sides. Repeat this exercise about four times to really wake your body up for the class ahead. Besides warming you up nicely, this exercise will help you to establish a rhythm in your breathing.

2. Knees to Chest
This is a great warm up to get your hip joints and abdominals working.
Start by lying on your back with your knees bent and your feet flat on the floor. Arms should be extended palms down on the floor along the side of your body. Lift your right knee slowly in towards the chest and at the same time press your lower back into the floor. Try to make a concave semi circle with your tummy muscles. Both hips must remain on the floor. Lower your knee to starting position and repeat with your left leg. Then lift both knees in towards your chest simultaneously. Pull your tummy in and keep your back flat, especially as you lower your legs again. Repeat the enTire sequence about four times.

3. Pretzel
This warm up is for the lower back and may seem awkward at first, but it really makes your back feel good. Start by lying on your back with your legs together and stretched. Arms are stretched out to the side of your shoulders with your palms flat on the floor. Lift your right knee towards your chest and slowly lower it towards the floor so that it falls beneath your left arm. Breath deeply and try to relax into the twist. If you knee doesn't reach the floor it is okay, just feel the stretch. Try to keep both shoulders on the floor, and if your right shoulder wants to lift off of the floor, try stretching out your right arm further out along the floor. When ready return your right knee to your chest and lower the leg slowly to the floor again.

4. Hip Pivot
This is a great warm up for your calves and hamstrings, as well as your lower back and tummy muscles.
Start by standing upright with your arms hanging comfortably at your sides and your feet parallel and just a little more than hip distance apart. Bend slowly forward making a hinging action from your hip joint. Keep your back as flat as possible and try to create a ninety degree angle at your hip joint. Arms stay at your sides and try to keep the knees straight and the neck long. After holding the stretch, come up slowly lifting your torso back to the upright position that your started in. Repeat this about two or three times. When you do this exercise, try to keep your weight moving forward towards the balls of your feet, rather than sinking backwards onto your heels.

With a great warm up behind you, your body is now ready to move into dance with ease, and with a lot less risk of injury.

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Why and How You Need to Warm Up Before Your Dancing Classes