Tips and Tricks for Dance

~My Stretching Routine~

Hey guys, it's Emmy! Yes, that is a picture of me, yes I do pointe.

_HeyItsClaire_ asked me if I could share my stretching routine, so I am going to.

I normally stretch in the mornings, and evenings, but since it's Easter holidays, I just stretch whenever I want, two times a day.

I start by warming up, normally some running on the spot, jumping on the spot, star jumps, etc. I normally warm up for about 5 minutes, or if it's colder up to 20 minutes.

I then start stretching.

I hold each stretch for approx. 40 secs - 1 minute or longer, depending on how much time I have.

• First, I start by doing a standing pike, (touching your toes/the floor).
• I then sit down on the floor and do a normal pike.
• I then do some stretches in straddle:
- Reach forward as far as I can until I am flat on the floor (stomach, shoulders, hips all flat on the floor)
- Reach over to each side (make sure to tuck your arm in front of your leg)
- Reach in front of your leg, sort of like a tilt but not really.
* Remember to keep your toes pointed and the tops of your feet to the roof (keep rotating from your hips, just like when your turning out)

•I then roll into the middle splits (Only because my splits are flat and I have quite a good oversplit in all my splits, if you're not flat in your splits, make sure you stretch. I will do a tutorial on how to get flat in your splits.) Once I've been in the middle splits for a minute (or longer) I start to stretch my oversplits with a yoga block. Once I've stretched my oversplits as far as they'll go that day, I move onto a different stretch.
• Even though I'm flat in my right and left splits, I still do lunges and other split stretches to prevent injury.
• I then go into my splits and basically repeat the same process as the one for middle splits.
• I then start to stretch my back using stretches from the back flexibility chapter. (A second part to hat is coming because I found more stretches that really help.)
- Stand near a wall and lean backwards, and crawl your hands down the wall, like a backbend. Try and walk your feet closer to the wall. This is a really good stretch for your back.
• I then do stretches like butterfly and frog to open my hips up and help with my turnout.
• I then practice anything else I need to like leaps, leg mounts, tilts, jumps, etc.
• After I've finished stretching I practice my barre work for ballet exams.

I hope this chapter helps you!! Don't forget to comment any tips you have or any questions or requests!

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QOTC: Do you do dance exams for any style? If so, what styles, and what grade are you in?

AOTC: I do ballet and tap exams, in ballet I am currently doing grade 5 in the RAD syllabus and my ballet teacher has started to teach our class work from intermediate foundation.
In tap I am studying grade 4 in the BDA syllabus, but I have learnt the dance from grade 6 because there is a girl in my tap class who is doing that grade. I hope that makes sense.