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Advanced Stretch Routine


As a primer, I suggest reading "Warm Up!" an interview with exercise and sports science expert Erik Whitney.

Step 1 Cardiovascular
Record or select a tape/CD with slow pace music that gradually increases in speed. Progress the intensity of activity (dance movements OR calisthenics) over a ten minute period.

Step 2 Ballistic Stretches
Ballistic and static stretches are the same, the difference comes in execution. Perform the advanced stretch routine twice � do not hold the stretch - instead LIGHTLY bounce in it 10 times, going a little further in each bounce.

Step 3 Dance
You have prepared your body for "real life" movement and are ready for dance practice!

Step 4 Static Stretches
Static stretches increase flexibility and are optimally done after dance practice. Perform the advanced stretch routine three times. Hold each stretch for 30 seconds, going a little further in the stretch each time.


Bridge Stretch Bridge Stretch
(Abdominals and hip flexors)
Lie on the floor face up, with both knees bent, feet flat on the floor. Place palms flat on the floor above each shoulder. Keep feet and knees the approximate width of shoulders. With legs and arms raise body. Hold 30 seconds. Repeat 3 times.
Supine Stretch Supine Stretch (Low back)
Lie flat on the floor face up, with feet flat on the floor and both knees bent. Keeping feet and knees together, lift feet off the floor, reaching behind knees with hands, hug knees into chest. Keep back flat to the floor. Hold 30 seconds. Repeat 3 times.

Trunk and Hip Stretch Trunk and Hip Stretch (Torso and hip)
Lie flat on the floor face up, bring one knee up then let it lie across the other leg; try to touch the floor with your knee. Keep shoulders on the floor and let the weight of your leg determine the depth of the stretch. Hold 30 seconds, and repeat on other side. Repeat 3 times.
Prone Hip Stretch (Hips and buttocks)
Kneel on the floor on hands and knees. Slide right knee forward with right foot moving toward the left side of body. Slide left leg back straight with instep down, leg straight. Lower yourself down onto elbows. Right foot should be under left hip. Hold 30 seconds, and repeat on other side. Repeat 3 times.
Prone Hip Stretch
Side Splits Adductors Stretch Side Splits Adductors Stretch (Inner thigh)
Sit tall on the floor with legs extended to either side. Place left hand, palm down, behind left thigh and right hand, palm down, behind right thigh. Lift body slightly and sit, as far as able, into side splits. Hold 30 seconds. Repeat 3 times.
Front Splits Supine Hamstring Stretch (Back of upper leg)
Kneel on left knee, right leg extended straight in front of body. Place arms on either side of body palms preparing to touch the floor. Slide right leg forward and sit, as far as able, into front splits. Hold 30 seconds, and repeat on other side. Repeat 3 times.
Front Splits Supine Hamstring Stretch
Standing Quad Stretch Standing Quad Stretch
(Front of thigh)
Stand holding wall or chair for balance. Bend right knee up behind you as you reach back and grasp right ankle with right hand, keeping the knee close to the body, pulling the heel towards the buttocks. Hold 30 seconds, and repeat on other side. Repeat 3 times.
Gastroc Stretch Gastroc Stretch (Calves)
Stand approximately 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, keeping the right leg straight and press the right heel down. Hold 30 seconds, and repeat on other side. Repeat 3 times