Flexibility is a core part of learning the art of dance, as it enhances motion and reduces injury. However, as children’s bodies are still growing, it’s essential not to rush flexibility training. Stretching consistently, a few times a week, is enough. For young dancers, small improvements over time are healthier and safer than pushing too hard too soon.
Here are some safe and age-appropriate ways for young dancers to improve their flexibility.
Start with a Gentle Warm-Up
Warming up is especially important. A proper warm-up includes light aerobic activities, like jogging in place, marching, or jumping jacks, to get the blood flowing to the muscles. This preps the body for stretching and reduces the risk of pulling a muscle.
Use Fun, Dynamic Stretches
Dynamic stretching is safe and effective for young dancers because it keeps their muscles active while stretching. Movements like leg swings, hip circles, or arm windmills are fun and also great for enhancing flexibility. These are perfect for warm-ups, as they allow young dancers to gently ease into movement.
Make Stretching Playful
Flexibility exercises can be enjoyable! Games like “reach for the stars” or pretending to be different animals that stretch—like a cat or a dog—help young dancers stretch without even realizing it. This playful approach keeps them engaged while stretching safely.
Teach the Importance of Listening to the Body
It’s important to remind young dancers to pay attention to how their body feels when stretching. Stretching should feel comfortable and never painful. Encouraging them to speak up if something feels too intense will help them develop safe stretching habits.
Static Stretching as a Cool Down
Static stretching, where they hold each stretch for 10–20 seconds, is best after a dance session or physical activity. This allows their muscles to cool down and lengthen. Common static stretches for young dancers include the straddle stretch, the child’s pose, and the cobra stretch.
Encourage Strong Core Muscles
Core strength supports flexibility and helps young dancers stay balanced. Simple exercises like planks and balancing on one leg improve their core without overloading their bodies. This foundation of strength helps them stretch safely and maintain good posture.
In Conclusion
With the right approach, young dancers can work on their flexibility safely and enjoyably. By using gentle techniques, keeping things fun, and teaching them to listen to their bodies, they can make steady progress while staying safe. Flexibility is a journey that will help dancers throughout their lives!