Six Stretches for Jazz Dancers

 1. Butterfly Stretch

Lay flat on the floor while sitting up to begin this stretch. Introduce your knees out to the sides (like the wings of a butterfly), and bring the bottoms of your feet together until they are touching.

When you notice a stretch in your inner thighs, gently pull your feet in toward your pelvis while keeping the bottoms of your feet flat together. Hold for a number of ten, then release.

Allow your feet to spread slightly before gently pressing your knees slightly down until you experience a stretch in your upper legs. Hold the position for a count of ten before releasing.

2. Piriformis Stretch

Laying on your floor on your back with your knees bent and your feet plain on the ground is a good place to start this stretch. The outside of your right ankle should rest on your left knee as you lift up your right foot. Put your hands behind your left leg and angle your left foot to a 90-degree angle.

Clasp your hands together and slowly incline your left leg toward your body until the outside of your right thigh stretches. Hold this posture for ten counts before releasing. (Make sure your right knee stays out and does not flex inward toward your body.

If necessary, pull your left knee toward your body with one hand while keeping your right knee outward for the stretch.) For the other side, repeat this stretching exercise.

3. Hip Flexor Stretch

Place your left leg behind your back while still standing, as if performing a rear lunge. Make sure to maintain a 90° angle with your front leg (do not let your knee go over your toes). Maintain a very straight upper body. Put your hands on your hips and use your back leg to prod your hips forward. In order to maintain proper back orientation, put your pelvis in.

Most of all, your hips should feel this, but your back leg's upper thigh should as well. Hold for a count of 30, then let go. For the other side, repeat this stretching exercise.To make sure your spine is straight, your front leg is at a 90° angular position, and your knee isn't going past your toes, if possible perform this stretch in front of a mirror.

4. Stretch Left/Stretch Right/Center Stretch

Place your feet slightly wider than hip-width apart while standing with your toes pointed outward. Reach out with both hands toward your left foot while bending slightly to the left from the waist. If you can't get your chest to touch your foot, just lean down until you FEEL the stretch.

The idea is to lay your upper body down over your left leg so that your chest touches your leg. AVOID stretching until you experience pain. Hold for a count of 30, then let go. Repeat on the right side, then hold the position for 30 counts before letting go. In order to feel the stretch, gently reach behind you and repeat for the centre.

5. Side Straddle Split Stretch

Legs should be as far away from the sides as possible as you sit flat on the floor. Reach out with both hands toward your left foot while bending slightly to the left from the waist. Once more, the objective is to position your upper body over your left leg because then your chest touches your leg (if you are unable to do so, simply lean down there till you FEEL the stretch).

AVOID stretching until you experience pain. Hold for a count of 30, then let go. Reaching forward and lowering your body as low to the ground as you can, repeat on the right side for a count of thirty and on the centre for a count of thirty.

6. Calf Stretch 

Starting from a standing posture, slowly slide your left foot behind you while keeping both of your feet flat on the ground. When your left calf is truly stretched, keep sliding your left foot. Stop sliding your foot and hold the stretch for a count of 30 once you start to feel a good stretch (but NOT pain).

Make sure to maintain a straight upper body and prevent crossing your front knee over your toes. Repeat this stretch on the opposite side as you stand back up.Starting from a standing posture, slowly slide your left foot behind you while keeping both of your feet flat on the ground.

When your left calf is truly stretched, keep sliding your left foot. Stop sliding your foot and hold the stretch for a count of 30 once you start to feel a good stretch (but NOT pain). Make sure to maintain a straight upper body and prevent crossing your front knee over your toes. Repeat this stretch on the opposite side as you stand back up.