The best dance stretches come in two kinds: dynamic stretches that keep you moving to warm up, and static stretches you hold for 15-30 seconds once you’re warm or at the end of class. Do both regularly and you’ll get more flexible and lower your chances of getting hurt. Flexibility gives you a wider range of motion, makes harder moves possible and helps you hold good posture and alignment. It also helps prevent injuries, because muscles and joints that move easily through their full range are less likely to end up strained, sprained or overused. Here’s how to stretch for dance, one stretch at a time.

Dynamic stretches

Dynamic stretches get your muscles and joints ready to work. As the word “dynamic” suggests, you don’t hold still. Each one takes your body through its full range of motion. These are the dynamic stretches for dancers we’d start with:

Leg swings: Stand next to a wall or barre for support. Swing one leg forward and back with control, letting each swing get a little bigger. Do about 10-15 swings on each leg. This works your hamstrings and hip flexors.
Pliés: Stand with your feet wider than your shoulders and your toes turned out. Bend into slow, controlled plié squats, keeping your knees over your toes. This warms up your inner thighs and calves.
Side leg lifts: Hold a barre or wall for balance. Lift one leg out to the side, away from your body, then lower it. Repeat on both legs to build flexibility and strength in the hip abductors.
Torso twists: Stand with your feet shoulder-width apart and your arms out to the sides. Twist from side to side, using your core. This warms up your spine and waist.
Ankle circles: Sit on the floor with your legs out in front of you. Lift one leg and circle your ankle clockwise, then counterclockwise. This loosens up your ankles.

Static stretches

Static stretches are usually done after a warm-up or at the end of class. “Static” means you hold the stretch instead of moving through it. Hold each one for about 15-30 seconds and breathe deeply, which helps your muscles relax. Any dancer can use these:

Butterfly stretch: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your feet and gently press your knees toward the floor. This stretches most of your hip muscles.
Shoulder stretch: Bring one arm across your chest. Use your other hand to gently pull it closer. Stretching your shoulders can relieve the tension you carry in your back.
Hamstring stretch: Sit with one leg straight out and the other bent so the sole of that foot rests against your inner thigh. Keep your back long and reach toward the toes of your straight leg. Only go as far as you can without rounding your back, and don’t worry if you can’t reach your toes yet. Switch legs after 15-30 seconds so both sides get the same stretch.

Five more stretches for dancers, step by step

These five are on our list of the best stretches for dancers. A few of them use ballet positions, so they double as good ballet stretches. Do them once you’re warm, after your warm-up or at the end of class.

Seated hamstring stretch

Your hamstrings extend your hip and bend your knee, and you use them in almost every dance move, so dancers need them to be very flexible.

Sit on the floor with your legs straight out in front of you and your toes pointed or flexed.
Bring your arms to first or fifth position, then slowly reach them out over your legs.
Let your upper body follow your arms and relax into the stretch.
Hold for 15-30 seconds and come back up. Repeat with your feet in the other position.

Split stretch

Sit up tall in the middle, back straight, and open your legs out to the sides as wide as you comfortably can.
Turn your upper body toward your right leg, then slowly lower it over that leg. Breathe and take it slow.
Stop where you feel the stretch and hold for 15-30 seconds, breathing the whole time. Don’t push past that point.
Come back up slowly and repeat over your left leg.

Standing quad stretch

Your quadriceps are the four muscles across the front and sides of your thighs, and they’re some of the biggest, strongest muscles in your body.

Stand up straight, with a hand on a wall or barre if you need it.
Bend one knee and hold that ankle behind you. Keep your back from arching.
Hold for 15-30 seconds, still keeping your back straight.
Switch legs.

Kneeling quad stretch

Kneel on the floor, then bring your left foot forward and set it flat on the floor, with that knee bent at a 90-degree angle.
Slowly and gently push your hips toward your left leg.
Hold for 10-15 seconds, then release.
Bring your left leg back and repeat with your right leg forward.

Shoulder and arm stretch

You use your arms and shoulders in every style of dance, and strong, flexible shoulders help support your whole frame.

Stand up straight and reach your arms out in front of you.
Lace your fingers together and turn your palms to face away from you.
Lift your arms overhead and hold for 10-15 seconds.
Let go, bend your left arm and place your left hand behind your head. With your right hand, gently press your left elbow down. Hold for 10 seconds, then switch arms.

Prop-assisted stretches

Props are a nice addition to any warm-up, and they’re a good option if you have an injury or you’re new to dance. These are mostly static, so hold each one for 15-30 seconds. Here are some to get you started:

Resistance bands or yoga straps:
- Hamstring stretch: Sit with your legs straight out and wrap a band or strap around your feet. Hold the ends and gently pull yourself forward, keeping your back straight.
- Quad stretch: Lie on your stomach and loop a strap around one foot, then pull your foot toward your glutes to stretch the front of your thigh.
Foam roller (rolling isn’t stretching, but it pairs well with your stretches):
- Upper back roll: Lie on your back with the foam roller under your mid-back. Gently roll back and forth to loosen up your upper spine.
- IT band roll: Lie on your side with the roller under your hip and your top leg crossed in front for support. Roll from your hip to just above your knee, holding your upper body up with your arms.
Partner stretches (do these only with a teacher or another adult watching, especially for kids, and the helper should go gently and stop as soon as their partner says so):
- Assisted forward fold: One partner stands with their legs apart, and the other stands in front of them, holding their hands. The partner in front leans forward while the other gently pulls them into a deeper stretch.
- Seated partner stretch: Sit facing each other with your legs open in a V. Hold each other’s hands and gently lean forward, keeping your backs straight.
- Partner shoulder stretch: Stand back to back with your partner. Reach behind you and hold each other’s hands, then gently lean to stretch your shoulders.

Things to avoid

Stretching looks easy, but done wrong, it can hurt you. Always warm up before you try these stretches, and breathe slowly and deeply while you hold them. Drink plenty of water before any workout or dance practice so you don’t cramp (here’s more on why dancers cramp and what helps), and listen to your body. Never bounce or jerk into a stretch. A slow, steady pace keeps you from overstretching a muscle. If a stretch causes unusual pain, ease out of it slowly and tell your teacher!

Improve your dancing with stretching

The extra flexibility and fewer injuries are worth the time you put into stretching. Keep these flexibility exercises for dancers in your routine, and as you get more flexible, you’ll notice your dancing improve and fewer dance-related injuries. Flexibility helps in every style, from ballet to Acro. To round out your routine, read why warming up and cooling down matter and how to prevent injuries while taking dance lessons.

Reach your goals with Nan’s School of Dance

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes (18 months – 2.5 years). Register online or give us a call at (919) 803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to read more about dance?

Take a look at some of our other articles about health & conditioning.

Dance Stretches to Improve Flexibility and Prevent Injuries