Exercises To Add Into Your Warm Up Routine To Prevent Injury

After a long summer break it can be super exciting to get back into the studio, it's crucial to make sure you stay injury free with a good warmup and cool down routine. Diving straight back into full time training can be tough on your body therefore it's so important to have the right tools in place to make sure you transition back into dance injury free. Keep reading to find out the 5 exercises we recommend to include in your warm up routine to ensure a safe and successful return back to the dance studio.

Leg swings

Leg swings help improve the flexibility of the hip flexor muscles, hamstrings, and glutes. This increased range of motion is essential for executing various dance movements with grace and precision. This dynamic movement boosts circulation, delivering more oxygen and nutrients to the muscles. Enhanced blood flow helps to prepare the muscles for more intense activity, reducing the risk of strains.

Full plank & side plank

Planks target the entire core, including the abdominals, obliques, and lower back muscles. A strong core is fundamental for maintaining proper alignment and stability during dance movements, which reduces the risk of injury. It also helps your balance and coordination therefore you are less likely to fall when you are dancing which can cause injuries.

Lunge

Lunge stretches are great for your hip flexors, by increasing flexibility in your hip flexors dancers can achieve a greater range of motion which is essential for performing various dance movements without straining the muscles. Tight hip flexors can restrict movement and lead to compensatory patterns that increase injury risk. Lunge stretches help to open up the hips, enhancing mobility and allowing for smoother, more controlled movements in dance.

Ankle circles

Ankle circles are a simple but effective exercise to incorporate into your warm up routine and help prepare your lower body for movement. Ankle circles increase mobility, warms up the tendons, prevents stiffness and strengthens the stabilising muscles providing better stability and reducing the risk of rolling or twisting the ankle. Increasing elasticity will reduce the likelihood of tears or ruptures during more intense activities. This exercise is perfect for ballet dancers who need strong ankles for pointe work.

Calf raises

Calf raises strengthen your calves, strong calves help absorb impact and reduce strain on the Achilles tendon and other lower leg structures it will also help stability which can help prevent common injuries such as ankle sprains and strains. Calf raises can also help improve the range of motion in the ankle joint. Greater ankle mobility allows for better execution of movements and reduces the risk of overstretching or tearing muscles and ligaments. So definitely not one to miss in your daily warm up routine.

By incorporating these five exercises into your routine, you can effectively reduce the risk of injury and enhance your overall dance technique. Remember, the key is to listen to your body, progress gradually, and prioritise proper form. With these precautions, you’ll be well on your way to regaining your strength and achieving your dance goals safely. 

The Move Dance Team xx