Warming up/Stretching

topic posted Tue, April 29, 2008 - 3:24 PM by  Richy
Hey everybody
i was wondering what some good streches and things to do to warm up before dancing are?
posted by:
Richy
Los Angeles
  • Re: Warming up/Stretching

    Tue, April 29, 2008 - 4:49 PM
    If you do any stretching during a warm up it should be very light. Stretching is really for a cool down (and no ballistic stretching when you do). A good warm up is more cardiovascular. It can consist of joint loosening and a brisk activity to get the heart beating faster. It could be walking around the room - move your arms as you do or it could be jogging on the spot. I use belly dance steps such as fwd / bk step or step point etc. This is especially good for beginner classes as when we cover that step in class, they've already been doing it in their warm ups.
  • Re: Warming up/Stretching

    Tue, April 29, 2008 - 7:31 PM
    I like to do a variety of quick-paced moves that increase blood flow, increase heart-rate, lubricate joints and get the muscles and tendons warmed up. Move everything, swing the arms, bend the ankles, knees and hips, rotate everything to. Step-point in various 'poses' is a good start. Arm pin-wheels, reaching gently, ankle rotations and point-flex, big hip circles (around the world), squt-reach-squat-reach. Notice that I say "reach" NOT "stretch". wrist rotations, hand undulations, figure-8. Whatever, just make sure you are moving constantly and that the entire body is in motion all the time. Spend at least 10 minutes doing a brisk warm up until your breathing rate is up, heart rate is up, sweat starts to appear on the skin. Now you're warmed up.
    • Re: Warming up/Stretching

      Tue, April 29, 2008 - 7:47 PM
      this is all good stuff but i meean specific excersises?
      • Re: Warming up/Stretching

        Fri, May 2, 2008 - 6:37 PM
        Richy are you asking for yourself or for teaching? If for yourself, the best thing to do is go with the general advice you're getting on proper warmup routines (rotation, increased movement, then stretching last if at all) and build your own routine. You know your body better than anyone--what it can handle and what it can't. If it's usually sore after dancing, then you probably need to spend more time warming it up. If you have prior injuries, you'll need to spend more time on those areas in your warmup as well.
  • Re: Warming up/Stretching

    Thu, May 1, 2008 - 9:21 PM
    I start at the top of my body with shoulder rolls forward and back, chest lifts up, down then slides side to side, and work my way down the body. Hip slides, circles, bend over at waist and hang upside down a few times. Then stretch on the floor, try to touch toes etc. What ever feels like it's giving you a good stretch without hurting.
  • Re: Warming up/Stretching

    Sat, May 3, 2008 - 9:58 AM
    thank you everyone good advice!
    its for me and for teaching
    so i have realized for myself when i warm up well im not tired or sore after dancing but if i dont, god help me
    so i nbeed to get my own warm up made up i think
    i just dont really no what to do yet lol
    • Re: Warming up/Stretching

      Sun, May 4, 2008 - 9:25 AM
      For teaching class, I choose my warm ups & cool down/stretches based on what we are doing that day. I suggest either taking a personal trainer course, or at least reading a couple boks like The Anatomy of Movement, the Anatomy of Movement Exercises, my brain isn't functioning well at the mo, but somewhere on this forum is a list of good books to start with. Once you have a firm grasp of what muscles are working to do different movements, you can tailor your warm up to target the areas you are working on. general warm ups, I like to start with stepping in time to the music, adding some head turns & tilts (not rolls), moving arms & shoulders, then I use mostly dance movements to warm up specific body parts, starting with big, general, range of motion movements, working in to tight, controlled movements that draw on the core, which leads me into the drill segment of my classes. I think it helps to first have a good concept of physiology & safe practices, then watch different classes/workshops. Ask what benefit each warm up gives & glean the good stuff, but be aware that just lifting someone's warm up without understanding yourself WHY each component is important probably won't be safe in the long run. You need to know how to tailor a warm up to individual and general class needs safely.
      Good luck!
    • Re: Warming up/Stretching

      Sun, May 4, 2008 - 12:37 PM
      One thing to keep in mind when doing warmups for a class is to make sure (no matter what you're doing in class) to warm up areas of the body prone to injury. Even if you don't have issues with certain parts, your students might. Common areas of injury/problems:
      1) Back
      2) Knees
      3) Ankles
      4) Hips

      At the end of class, make sure to get some good stretches in for:
      1) Hamstrings & Glutes
      2) Calves
      3) Back
      4) Ankles
      5) Hips
      6) Shoulders
      • Re: Warming up/Stretching

        Sun, May 4, 2008 - 12:44 PM
        I guess I should be specific that when I say shoulders, I don't mean just the shoulders but the shoulders and everything immediately connected to them. Some may not find that an area of concern, but for larger busted ladies especially, that general area can be problematic.

Recent topics in "Belly Dance Instructors"