6 Rules For A Better Stretch

These six rules for a better stretch will increase your flexibility while maintaining correct technique throughout your flexibility training.

Stretching correctly makes all the difference. Passive stretching will never get you anywhere or it will get you there really slowly and incorrectly. There is so much that you are not told when you go to a stretch class. Sometimes it's because the class is so full that the teacher feels they can't address everything or the teacher just doesn't know any better. Sadly both of these reasons are common and unfortunate.

There is no excuse for neglecting to teach things correctly. If you don't know what you're doing then either stop teaching or learn. If you feel you just don't have the time, that's just ridiculous. I teach a one hour class and every class I talk about the same things, sometimes to everyone, sometimes to people individually. I assume, as every student should assume about themselves that there is something to correct. So, why not voice this knowledge while teaching? In the end it is up to the student to listen and put the information into action. No matter how big the class, I make time to go around the room and hands on correct as well as verbally send out reminders of common mistakes. Not only will it help the students that learn better that way, it shows I care. And I do. So much.

It saddens me how often, after a class, I have a student tell me that they have been stretching for a long time but never been shown or told how to do it correctly. They had never felt a stretch "that way" before.  "That way" meaning the correct way.

The funny thing is that it's not that complicated. There are actually only a few rules to go by to get the best out of your dance stretches.

1. Know basic dance technique.

Turnout, knowing what a straight leg is, knowing how to point and flex your feet, knowing where your center is, and knowing how to correctly lengthen through your legs and the rest of your body will help create those long muscles that everyone attending a stretch class is hoping for.

2. Correct and safe alignment.

Being educated in correct alignment will not only keep you safe but will also give you a better stretch and you will become more flexible sooner.

3. Knowing everything you do is active and never passive.

When you stretch all the techniques I mentioned is active; turnout, straightening your legs, pointing or flexing your feet, extending, etc. They are not positions you get into and then chill. They are actions. Not positions.

4. You are a rubber band.

If you pull on a rubber band with one hand what will it do? Nothing. It will simply go with your hand. If you use two hands and pull it two different directions it stretches. The same goes for your body. No matter what stretch you are doing always think about those two directions. In a forward fold you aren't just leaning forward. You should be lengthening and stretching your butt towards the ceiling while lengthening the top of your head towards the floor. Two directions. If you can find both directions in every stretch it will be a deeper and more productive stretch.

5. Breathe.

There are several reasons to make sure you consistently breathe while stretching (and dancing in general). One being that your body, your muscles, needs oxygen. If you breathe while stretching you will last longer and get less tired.

Breathing also can add a meditative element to your stretching and give you something to focus on other then the pain.

Breathe in through your nose and out through your mouth. Breathe with the capacity of your lungs not the rhythm of your movement. Do this through the whole class. From start to finish.

6. Focus on the right things.

Your focus will greatly determine how you handle a long and painful stretch class. Don't focus on the pain. Don't let other student’s groans and struggles effect your focus and calm. Focus on your correct technique and breath. If you are constantly checking in with how your body is performing through class and keeping calm breathes you will make it through class without so much struggle, as well as increase your pain tolerance.

Bonus tip!

The check list method.

Are my toes pointed? Check!

Are my shoulders down? Check!

Nice posture?

etc., etc!

If you start at the top or bottom of your body while attending a class, checking that each technical element is correct, especially if you are new to these techniques, this will really help you remember things when there is so much to think about. Eventually things will come together and happen all at once. But in the beginning it's difficult to remember everything. So, if you are thinking about each element a few times throughout class, eventually you won't have to think so hard about it and they will become habits.

I hope these tips help you on your flexibility journey!