Dynamic Stretches

Dynamic Stretches are movements that help prepare the muscles and joints for activity. Like the word ‘dynamic’ suggests, these stretches aren’t stationary and will take the body through a full range of motion. Some dynamic stretches particularly important for dancers are:

• Leg Swings: Stand near a wall or barre for support. Swing one leg forward and backward in a controlled manner, gradually increasing the range of motion. Repeat for about 10-15 swings on each leg. This stretch helps with hamstring and hip flexors.

• Plies: Stand with your feet wider than shoulder-width apart and toes turned out. Perform slow, controlled plié squats, ensuring that your knees track over your toes. This warms up the inner thighs and calf muscles.

• Side Leg Lifts: While holding onto a barre or wall for balance, lift one leg out to the side away from your body and then lower it. Repeat on each leg to improve hip abductor flexibility and strength.

• Torso Twists: Stand with your feet shoulder-width apart and your arms extended to the sides. Twist your torso from side to side, engaging your core muscles. This stretch helps to warm up the spine and waist.

• Ankle Circles: Sit on the floor with your legs extended. Lift one leg and make circular motions with your ankle, both clockwise and counterclockwise. This helps to improve ankle mobility.

Static Stretches

Static stretches are typically done after a warm-up or at the end of a dance session. ‘Static’ means you’ll be holding the stretch and not moving through a full range of motion. When performing static stretches, it’s important to hold each stretch for about 15-30 seconds and breathe deeply to help relax the muscles. Here are some static stretches that could help any dancer:

• Butterfly Stretch: Sit on the floor with your feet together and your knees bent out to the sides. Hold your feet with your hands and gently press your knees toward the floor. This helps stretch most of the hip muscles.

• Shoulder Stretch: Extend one arm across your chest. Use your opposite hand to gently pull the extended arm closer to your chest. Stretching your shoulder muscles can relieve the tension and stress you carry in your back 

• Hamstring Stretch: Sit on the floor with one leg extended and the other leg bent so that the sole of your foot touches your inner thigh. Reach forward and try to touch your toes while keeping your back straight. Switch legs after 15-30 seconds to ensure you’re stretching your legs equally.

Prop-Assisted Stretches

Prop-assisted stretches can be a great addition to any warm up routine and are a great option for anyone with an injury or has just started to dance. These stretches are mainly static and should also be held for up to 15-30 seconds. Here are some stretches to get started: 

• Resistance Bands/ Yoga Straps:
  • Hamstring Stretch: Sit with your legs extended and wrap a resistance band, or strap, around your feet. Hold the ends of the band and gently pull yourself forward, maintaining a straight back.
  • Quad Stretch: Lie on your stomach and loop a yoga strap around one foot, then pull your foot toward your glutes to stretch the quadriceps.

• Foam Roller:
  • Spine Stretch: Lie on your back with a foam roller under your mid-back. Gently roll back and forth to mobilize your thoracic spine.
  • IT Band Stretch: Lie on your side with the foam roller under your hip and the bottom leg crossed over the top leg. Roll from your hip to just above the knee while supporting your upper body with your arms.
• Partner Stretching:
  • Assisted Forward Fold: One partner stands with their legs apart, and the other partner stands in front, holding their partner’s hands. The partner in front leans forward, while the other gently pulls them into a deeper stretch. 
  • Seated Partner Stretch: Sit facing your partner with your legs spread in a V-shape. Reach out and hold each other’s hands. Gently lean forward, keeping your backs straight.
  • Partner Shoulder Stretch: Stand back to back with your partner. Reach behind you and clasp each other’s hands. Gently lean backward to stretch the shoulders.

Things To Avoid

Stretching sounds and looks easy, but if done improperly it can injure you. Remember that it’s essential to warm up before attempting these stretches and to breathe deeply and slowly during the stretches to avoid injury. To avoid cramping make sure to drink plenty of water before any workout or dance practice and listen to your body. Never use jerky movements, a steady pace is appropriate to ensure you’re not overstretching a muscle. If you experience unusual pain while performing a stretch, slowly move out of the stretch and notify your instructor!  

Improve Your Dancing with Stretching

The benefits of increased flexibility and injury prevention are well worth the effort you put into your stretching routine. As you become more flexible, you’ll find that your dance performance improves, and you’re less prone to dance-related injuries.

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Dance advice: Why am I cramping?
• The Importance of Taking Care of Your Feet in Dance

<H2>The Power of Dance in Fostering Body Positivity</H2>

Dance is a powerful tool in promoting body positivity for several reasons:

1. It’s a Celebration of Movement
   • Dance is all about movement, and your body is your instrument. Whether you’re swaying to the rhythm of a slow ballad or breaking it down to an energetic beat, every dance move celebrates the incredible capabilities of your body. It’s a reminder that your body is a vessel for self-expression and should be cherished, regardless of its size or shape.
2. Inclusivity is Key
   • Dance communities often prioritize inclusivity. From ballroom to hip-hop, there’s a place for everyone on the dance floor. Instructors and fellow dancers welcome people of all body types with open arms, creating an environment where diversity is not just accepted but celebrated.
3. Boosts Confidence
   • Dance can boost self-confidence like few other activities. As you learn new moves and gain proficiency, you’ll begin to appreciate the strength and grace your body possesses. This newfound confidence extends beyond the dance floor, positively impacting other aspects of your life.

Breaking Down Stereotypes

Stereotypes about body size and shape have sadly been in our society for a long time, perpetuating unrealistic beauty standards. Dance, however, serves as a counterforce to these stereotypes! It challenges the notion that only one body type is suited for dance and showcases the incredible diversity of talent in the dance world.

Dance icons like Misty Copeland and Lizzo have made significant strides in challenging traditional body norms. Misty Copeland, a dancer with the American Ballet Theatre, has shattered stereotypes about what a ballet dancer’s body should look like. Lizzo, a talented singer and dancer, uses her platform to advocate for self-love and body positivity.

Join the Dance Revolution

If you’ve ever wanted to dance but felt hesitant because of your body type, it’s time to cast those doubts aside. Dance is for everyone, and it’s a powerful tool for self-expression, joy, and empowerment. Here are some steps to get started:

1. Find Your Dance Style
   • Explore different dance styles to discover what resonates with you the most. Whether it’s ballet, jazz, hip-hop, or contemporary, there’s a style that will make your heart dance.
2. Seek Inclusive Dance Studios
   • Look for dance studios and classes that prioritize inclusivity and diversity. At Nan’s School of Dance you can join a class no matter your age or skill level.
3. Embrace Self-Love
   • Remember that dance is about expressing yourself and feeling the music. Embrace self-love and body positivity as you move, knowing that you are beautiful just as you are.

Every Body is Beautiful

Dance has the incredible power to break down barriers and promote body positivity. It’s a celebration of movement, a tool for self-expression, and a welcoming community for people of all body types. So, put on your dancing shoes, step onto that dance floor, and let your body move freely to the music. Dance is for everyone, and it’s time to celebrate all body types in this beautiful and inclusive art form.

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Life Lessons Learned Through Recitals
• Performing Do’s and Don’ts

Stay Hydrated

Staying hydrated is critical for any form of physical activity, but it’s especially important for dancing, which can be incredibly demanding on your body. Drinking enough water before, during, and after your dance routine can help prevent dehydration, which can cause fatigue, cramps, and other issues. Be sure to drink plenty of water throughout the day, and bring a water bottle with you to rehearsals or performances.

Fuel Your Body With Healthy Carbohydrates

Carbohydrates are an essential source of energy for your body, especially when you’re engaging in high-intensity exercise like dancing. Incorporating healthy carbohydrates like whole grains, fruits, and vegetables into your diet can help keep you fueled and energized. Try to eat a healthy carbohydrate-rich meal or snack before your dance routine, such as oatmeal with fruit or a whole-grain sandwich with lean protein.

Don’t Skimp on Protein

Protein is essential for building and repairing muscle tissue, which is especially important for dancers who are constantly working their muscles. Incorporating lean protein sources like chicken, fish, tofu, beans, and eggs into your diet can help support muscle growth and recovery. Aim to eat a source of protein with every meal, and consider packing a protein-rich snack like nuts or a protein bar to eat before or after your dance routine.

Don’t Forget about Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants that help support overall health and wellbeing. They also provide valuable fiber, which can help keep you feeling full and satisfied. Including a variety of colorful fruits and vegetables into your diet can help ensure that you’re getting all the nutrients your body needs. Try to eat at least five servings of fruits and vegetables per day, and experiment with different recipes and preparations to keep things interesting.

Pay Attention to Timing

When it comes to nutrition and dance, timing is everything. Eating a large meal too close to your dance routine can make you feel sluggish and uncomfortable, while not eating enough can leave you feeling weak and lightheaded. Aim to eat a small meal or snack 1-2 hours before your dance routine to give your body enough time to digest. If you need to eat closer to your dance routine, opt for a small, easily digestible snack like a banana or a protein bar.

So Why Nan’s School of Dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t Forget to Register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• How To Create The Perfect Dance Space in Your Home 
• How Rest Plays A Part in Dance

What is Cramping?

Cramping is an involuntary contraction of a muscle or group of muscles, causing pain, discomfort, and sometimes stiffness. Cramping can happen at any time, but it usually occurs during or after intense physical activity, such as dancing.

Why do Dancers Cramp?

• Dehydration

Dehydration is one of the most common causes of cramping in dancers. When the body is dehydrated, it loses essential minerals like sodium, potassium, and magnesium, which are critical in maintaining muscle function. When these minerals are lost, the muscles can cramp, causing pain and discomfort.

• Overuse

Dancers often overuse their muscles, which can cause them to fatigue and cramp. Dancing for extended periods, doing too many repetitions of the same movement, or performing challenging choreography without enough rest can cause muscle fatigue and cramping.

• Lack of Warm-Up

Dancers need to warm up before any physical activity to increase blood flow to the muscles and joints, which helps prevent injuries and cramps. Skipping or inadequate warm-up can cause muscle tightness, which can lead to cramping.

• Nutrient Deficiencies

Certain nutrients are crucial for maintaining healthy muscles, such as magnesium, calcium, and potassium. Deficiencies in these minerals can lead to muscle cramping. Additionally, dancers who follow strict diets may not be getting enough calories and nutrients to sustain their physical activity, which can lead to cramping.

• Inadequate Rest

Rest and recovery are essential for dancers, as it allows their muscles to recover and repair. Lack of rest can cause muscle fatigue, which can lead to cramping.

Prevention and Treatment of Cramping

• Hydration

Dancers should drink plenty of water before, during, and after dancing to prevent dehydration. They should also consider sports drinks that contain electrolytes to replace minerals lost during physical activity.

• Stretching and Warm-Up

Dancers should stretch and warm-up before any physical activity to increase blood flow to the muscles and prevent tightness and cramping.

• Balanced Diet

Dancers should follow a balanced diet that provides adequate calories and essential nutrients like magnesium, calcium, and potassium to maintain healthy muscles.

• Rest and Recovery

Dancers should prioritize rest and recovery to allow their muscles to repair and recover. Adequate sleep, massage, and foam rolling can also help prevent cramping.

• Treatment

If cramping occurs, dancers should stop dancing and gently stretch the affected muscles. Applying heat or ice can also help relieve pain and discomfort. If cramping persists or becomes chronic, dancers should consult a healthcare professional.

Staying Healthy

Cramping is a common issue among dancers, but it can be prevented and treated. By following proper hydration, warm-up, nutrition, rest, and treatment, dancers can reduce the risk of cramping and maintain healthy muscles. Remember, prevention is always better than cure, so take care of your body and dance your heart out!

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• The Importance of Taking Care of Your Feet in Dance
• How Rest Plays a Part in Dance

Repair and Recover

Rest allows the body to repair and recover from the physical demands of dance. Dance requires a lot of jumping, spinning, and high-impact movements which can be tough on the body. Rest gives the body a chance to heal any microtears or injuries that may have occurred during dance practice or performances.

Prevents Burnout

Rest is important for preventing burnout. Dancers often have a rigorous schedule that involves long hours of practice and performances. Without adequate rest, they may become fatigued, mentally drained, and possibly lose their passion for dance! Rest allows dancers to take a step back from their routines and recharge their batteries, both physically and mentally.

Improves Performance

Rest is essential for improving performance. Overtraining can actually hinder a dancer’s progress by causing injuries, fatigue, and a decrease in motivation. Adequate rest, on the other hand, allows the body to recover and rebuild, leading to increased strength, endurance, and flexibility. It also helps to improve focus and concentration, which is essential for mastering complex dance moves.

Injury Prevention

Rest is important for injury prevention. Dance is a physically demanding activity that puts a lot of stress on the body. Over time, this stress can lead to injuries such as sprains, strains, and fractures. Resting allows the body to heal and recover, which reduces the risk of injury and allows dancers to continue performing at their best.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• The Importance of Taking Care of Your Feet In Dance
• 5 Best Stretches for Dancers

Why Nan’s School of Dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Register Today!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

Nan’s Dance Summer Camp

Nan’s School of Dance is offering a 4 week class sessions and camps during the month of July. See the link below for dates, times, and pricing.

• Nan’s Dance of Raleigh Summer Camps and Classes

*Feel free to follow us on Facebook | Twitter | Instagram

For those that love dance, they can’t imagine their life without it. Once a dancer, always a dancer, is the motto at Nan’s School of Dance. Many of us imagine being able to dance with our grandchildren and share our love for dance with them. In order for that to happen, we must take good care of bodies, so that we can continue dancing well into our golden years.

From proper diet to plenty of rest, keeping your love of dance alive starts with an intrinsic dedication but only continues when you make healthy choices a priority. To help keep you dancing for a lifetime, we put together a list of important things that you should focus on in order to keep your body dancing for as long as possible.

Proper Diet

Food is fuel! Our body needs the right nutrients in order to function. If you are continuing to dance as you grow older, then you need to be eating the proper diet to give your body what it needs to keep dancing.

• Calories
• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals

Get Plenty of Rest

A good night’s rest is so important for everyone, including dancers. When we sleep our brain and body are still hard at work. Sleep enables the body to repair and be fit and ready for another day. Some benefits of a good night’s sleep are as follows:

• Better productivity and concentration
• Greater athletic performance
• Better calorie regulation
• Lower weight gain
• Lower risk of heart disease
• Preventing depression
• Lower inflammation

Endurance

You can’t dance well into your golden years if you get tired walking to the end of your driveway to get the mail. In order to stay in shape you must work on your endurance. The perfect way to do this is by walking and staying active. Going on daily walks is great for your endurance. Maybe consider getting a smartwatch to keep track of your steps and check in with your daily progress.

Muscle Development

As we grow older our muscles can get weaker. You know the saying, “if you don’t use it, you’ll lose it.” Well that could not be more true for our muscles as we age. It is important to take care of your muscles, and a great way to do that is with exercise.

Try yoga or pilates which are both great for core strength as well as a wonderful low intensity workout. If you are comfortable with weights, you can try doing some exercises with hand weights at home, or even venture to the gym. If you do go to the gym, we recommend doing at least one personal lesson with a trainer to show you how to use the equipment properly.

Flexibility

Just like our muscles can get weaker if we don’t use them, our flexibility can also decline if we do not work on it regularly. Stretching is an excellent way to maintain your flexibility. Doing stretches daily will work wonders.

Keep on Dancin’

Our last tip is the most fun. Keep dancing…that’s it, it is that simple. If you want to keep dancing longer, then you need to do just that. Take more dance classes, go dancing with friends, and dance in your kitchen. We are sure that if you take care of your body and keep on dancing, you will be sure to dance right into your future!

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Five Best Stretches for Dancers
• How To Return to Dance as an Adult

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

At Nan’s School of Dance, we believe that taking care of your body should be a top priority…from head to toe! A dancer’s feet can be one of the most troublesome areas because dancers use different foot muscles in order to execute complicated moves and improve their balance. To prevent injuries and other problems, a dancer must take good care of their feet. Here are five tips to help take care of your feet this winter dance season.

Wear The Right Fitting Shoe

Wearing a shoe that fits correctly can make all the difference in the world. If the shoes are too tight or too small this can cause blisters and other problems. If your shoes are too big, this will make it difficult to dance and execute the right movements, which could lead to injuries.

Soak Your Feet

There really is nothing better than soaking your feet in a warm epsom salt bath at the end of a long day of dance. Soaking your feet for 15 minutes will help ease any aches and pains and help your muscles to relax. You may also find that your feet are nice and soft after your soak, which will be a nice bonus!

Take Care of Your Toes

A dancer should pay extra attention to their toes and make sure they are keeping their toenails trimmed. Give yourself a pedicure and treat your toes to a little grooming. Make sure you cut your nails straight across and do not let them get too long. The last thing you want is to get an ingrown toenail: those can be very painful.

Use Proper First Aid to Treat Ouchies

Even if your shoes fit correctly, you can still end up with blisters. It’s important to care for any blisters correctly. Use antibacterial cream to prevent infection and cover with a bandage. You will also want to switch to different shoes so that your foot has time to heal.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• How To Take Care of Your Body While Dancing
• How To Prevent Injuries While Taking Dance Lessons

Why Nan’s School of Dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t Forget to Register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

At Nan’s School of Dance, we believe that stretching is an essential part of dance. Stretching keeps the dancer’s muscles flexible, strong, and healthy. We need that flexibility to maintain a range of motion for our joints. Without it, the muscles will become tight, and that’s when injuries can occur. We have put together a list of the five best stretches for dancers and a step by step guide on how to do each stretch. So whether you are warming up or cooling down, these stretches will be every dancers’ best friend.

Hamstring Stretch

The hamstrings are muscles which extend the hip and flex the knee. Dancers need exceptionally flexible hamstrings, as this muscle is used in almost every movement. To do this stretch:

• Step 1: Sit down on the ground and extend your legs in front of you. Your toes should be either pointed or flexed.
• Step 2: Place your arms in 1st or 5th position and slowly extend them over your legs.
• Step 3: Let your torso follow your extension and relax your body into the stretch.
• Step 4: Hold, release-then repeat with your feet in the other position.

Split Stretch

To do this stretch:

• Step 1: Sit on the floor with your back straight and centered. Extend your legs outward as wide as you can.
• Step 2: Carefully rotate your torso towards the right, then move your torso over your right leg. Remember to breathe and go slow.
• Step 3: Keep extending till you feel your body “stretch.” Hold this pose until your muscles relax.
• Step 4: Slowly come back up and repeat with your left leg.

Quadriceps Stretch

Quadriceps are a group of four muscles that cover the front and sides of your thighs. The quads are some of the largest and most powerful muscles in your body. To do this stretch:

• Step 1: Stand up straight and while being careful that your back doesn’t arch or curve and grab your ankle.
• Step 2: Hold this position for a short time; make sure your back doesn’t arch.
• Step 3: Repeat with the other ankle.

Kneeling Quad Stretch

To do this stretch:

• Step 1: Kneel on the ground and slowly extend your left foot in front of you; make sure your foot is placed flat on the floor. Your leg should be bent at a 90-degree angle at the knee.
• Step 2: Slowly and gently push your hips towards your left leg.
• Step 3: Hold this pose for 10-15 seconds, then release.
• Step 4: Bring your left leg back down and repeat the stretch with your right leg.

Shoulder and Arm Stretch

Dancers use their arms and shoulders in every possible style of dance. A dancer must have strong and limber shoulders in order to support their frame. To do this stretch:

• Step 1: Stand up straight and extend your arms in front of your body.
• Step 2: Interlock your fingers and slowly rotate your wrists so the flat of your palm is facing away from you.
• Step 3: Lift your arms over your head and hold this pose for 10 to 15 seconds. Before moving your arms back down, place your left hand behind your head.
• Step 4: Take your right hand and gently grasp your left elbow. Proceed to press it down as much as you can. Hold this position for 10 seconds, and then repeat with your right hand behind your head and your left hand holding your right elbow.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• The Importance of Warming Up and Cooling Down
• Why Is Core Strength Important for Dancers

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on https://www.facebook.com/NansSchoolOfDanceRaleigh| Twitter | Instagram

Did you know that approximately 40 % of children have poor posture? This could be because of carrying heavy backpacks or spending too much time hunched over looking at a phone or tablet. Whatever the reason, children’s posture is suffering and for children that dance, this could be problematic. At Nan’s School of Dance, we work with our students on maintaining good posture because we know nothing ruins a ballerina’s beautiful lines like slouched shoulders.

Use a Visual

Most dancers are visual learners. Dancers can mimic a move or certain body position best when they have a visual to copy. So when it comes to teaching posture, it is important to look at examples of both good and poor posture in dancers. A good way to do this would be to look at recordings of dancers performing, pausing to look for examples of good posture and also examples of what to avoid.

Try Stretching

A great way to safely realign trouble areas is by stretching. The internet is a great place to find examples of stretches that will help with realigning your posture. Here are two examples of stretches you can try.

• Chest and Shoulder Stretch: This is a great stretch for dancers that have a problem with slumping forward. To do this stretch, lie on your back with your arms stretched outward and elbows bent into a bench-press position. Squeeze your shoulder blades together without arching your back. Hold the position for 10 seconds, and repeat four times.
• Butt Bridge: This is a good stretch for realigning the hips. Lie on your back with your knees bent and feet on the floor. Squeeze your butt and push your hips toward the ceiling. Hold this position for 10 seconds, and repeat four times.

Exercise Your Core

A strong core can help with posture. So if you want to improve your posture, exercising your core is a great way to help. You may want to watch a pilates video online; there are a lot of great core exercises that you can try. Even just starting with some simple crunches could help.

Use a Prop

Some dancers find using a prop, like a bean bag or small ball, can help practice correct posture. Props work well because they are a physical reminder to keep your arms straight or shoulders back.

Practice in Everyday Life

Do not make the mistake of only trying to correct your posture during dancing. If you make a conscious effort to maintain good posture throughout your regular day-to-day life-this could lead to improving your posture while you dance. Try to practice good posture when sitting in class or in front of the TV. Try checking in with yourself and readjusting yourself if you find that you’re slouching or hunching over. The more you become aware of your posture, the easier it will be to correct and maintain good posture.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Why Is Core Strength Important For Dancers?
• How To Strength Train Your Legs For Dance

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Dancing is an intense physical activity that involves the use of the entire body – arms, legs, feet, shoulders, hips. A dancer is using all of these parts of the body to execute various movements going from one to the next. At the center of all these movements is the dancer’s core! A strong core is important in not only being able to smoothly move through a routine, it’s also vital in preventing injury and the subsequent aches and pains. Our staff at Nan’s School of Dance understand how important core strength is to our dancers and have put together a list of exercises that will help strengthen your core!

Why Is Core Strength Important?

A dancer’s core is their body’s entire support system. The core

• surrounds and supports the spine and pelvis
• connects the upper body with the lower

The core involves

• the deepest layer of ab muscles that stabilize the spine and pelvis
• the oblique muscles, which facilitate side-to-side movement as well as body rotation
• the top ab muscles, that help the body bend forward and backward
• the pelvic floor muscles, which stabilize the spine and diaphragm

Together, this system controls all the movements of the body, including the torso as well as the arms and legs. Dancers use their core to help control the body’s movements and maintain a stable center of gravity when moving through different positions. If a dancer’s core is weak, it creates a potential for shoulder, hip, knee, and lower back injury.

Exercises to Strengthen Your Core

Improving your core strength greatly benefits your ability to learn and perform dance steps and moves. That’s why exercising to improve your core strength is so valuable! As you begin, try to repeat each of these exercises about 5 times. As your core strengthens, you can build up the repetitions to 10-15. Remember to listen to your body and do not push yourself.

Here are some easy exercises you can perform in order to improve your core strength:

1. Planks:
   • Assume a pushup position. Bend your elbows, place your forearms flat on the floor and point your toes toward the ground.
   • Tighten your abs and keep your back straight as you hold this position for as long as possible.
2. Reverse Crunch:
   • Lie on your back with your legs fully extended, arms at your sides, and palms on the floor.
   • Move your legs so that your thighs are perpendicular to the floor.
   • Keep your feet together and breathe in as you pull your knees toward your chest.
   • Roll your pelvis backward and raise your hips and upper back off the floor.
   • Hold this position for 1 to 2 seconds. Exhale as you release your body to the beginning position.
3. Butterfly Sit-up:
   • Lie on your back with the soles of your feet together. Bend your knees out to the side and reach your arms above your head.
   • Tighten your abs and roll your body up to a sitting position. Reach forward and touch your toes.
   • Slowly lower back to the starting position and repeat right away.
4. Superman:
   • Lie on your stomach and extend your arms and legs. Raise your head, your right arm, and your left leg about 10-15 cm off the floor.
   • Hold this position for a count of three. Lower your arm and leg back to the start position. Repeat with the left arm and right leg.
5. Bridge:
   • Lie on your back and bend your legs at a 90-degree angle. Rest your feet flat on the floor.
   • Lift your hips and back from the floor until your body forms a straight line from your shoulders to your knees.
   • Hold this position for 5-10 seconds.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• How To Strength Train Your Legs For Dance
• The Importance of Nutrition in Dance

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram