How to Stretch for Greater Flexibility

One goal of most dancers is to increase their flexibility.  Being limber helps a dancer to avoid injury and also allows them to accomplish more technical moves.  Being more flexible allows a dancer to kick higher, touch their toes in a toe touch, do the splits, and many more moves. 

So how does a dancer increase their flexibility?  In order for the muscle to lengthen, a dancer must hold their stretch for 30 seconds to 1 minute.  Pulsing a stretch, or bouncing in a stretch may be fun to do, but it actually teaches the muscle to contract and decreases flexibility.  When a dancer holds a stretch they should remain still like a statue.  Holding a stretch for less than 30 seconds will not lengthen the muscle, so make sure to watch the clock while you're stretching.

Frequency will also help you increase flexibility.  Finding 8-10 minutes a day to stretch can have a huge effect on your flexibility.  Stretching while watching T.V. is a great way to relax and lengthen your muscles at the same time.