Yes… perhaps everyone is going a little stir-crazy right now, staying home with this quarantine. So, I want to share this short and sweet little stretching routine that I love to do, whenever my body feels achy, tired, or just to warm it up before I dance.
This 5 minute stretching routine focuses on opening up the back and engaging core, which are both really important for dancers. DUH! I incorporate a mix of yoga, pilates, dance into my stretches and workouts. Enjoy. 🙂
We start in a table-top position with some cat/cow stretches.
Table-Top Position Set up:
Head, Neck and entire spine to your tailbone should be flat, just like a table top!
Your arms and your thighs are the legs of the table, so it’s important that you get stacking of your joints for maximum stability:
Let your shoulders sit directly on top of your wrists and your hip bones stack directly on top of your knees.
Spread your fingers open and press your palms down onto the ground.
Shins parallel to each other and press them down.
As you move through the cat -cow series (which we do a lot of in this routine), focus on alternating the engagement of your back and core muscles.
CAT: Whenever you round your back up towards the ceiling, suck your belly in, tuck your tailbone under and chin to chest. Imagine you are sandwiching your spine with your belly button and your back. Use your Exhales to help you round more.
COW: Whenever you are arching your back, squeeze your shoulder blades together, and lift your tailbone towards your shoulders. Use your inhales to help you open your chest.
If any of the postures feel a little awkward, that’s ok. If your body feels a little tight, that’s ok. It you want to repeat these exercises more than once, that’s ok.
Have fun, keep dancing, stay healthy!
LOVE to y’all,
YOU might Like to take an ONLINE LIVE Interactive Class with us!
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Special Halloween Edition
2 week Video Performance Series (Online Zoom Class)
Oct 24th & 31st – Sundays 11am pst
Learn an EASY Cha Cha Performance routine to hone your musicality and performance!
No partner needed.
Can’t attend the LIVE online class? No worries.
You will receive a video recording of the class about 5 hours after class is over, that you can watch for the next 48 hours.
Week 1: Oct 24th
Learn Cha Cha Thriller Choreography
Week 2: Oct 31st Halloween
Dress up as your favorite halloween character for class!
Video performance (optional) will happen towards the end of this class.
How does video-ing work?
You will simply take out your phone and video yourself and send that video to us afterwards to edit together! 🙂
BONUS: Everyone who signed up for class will also receive a supplementary short routine recap video so you can practice!