HERITAGE STRETCHES

Introduction

Ideally, you should be stretching and conditioning at least a half hour every day. Realistically, it is often difficult to find the time and motivation to do these exercises on your own, but if you promise yourself to do stretching and conditioning at least ten minutes every day, even if you are tired (ESPECIALLY if you are tired), you will find that dancing is easier and you have more energy in general.

Here are some suggestions for stretches and conditioning exercises that you can do. At first, you will probably want to keep a close eye on your watch and the instructions as you do these, but gradually you will get a feel for the timing of the stretches, and you will be able to change your stretching and conditioning to best suit your needs. I recommend doing the stretches with music, which can also help you get a feel for the timing of each exercise.

Always remember that positive affirmation--saying "I can"--is essential when starting (and continuing) these stretches. They may be difficult and frustrating at first, and if you allow yourself to feel defeated they will always be difficult. If, on the other hand, you push yourself gently and recognize gradual improvement, you will soon find that the stretches are easier and you actually enjoy doing them.

For further reading on stretches and exercises, I highly recommend the New York City Ballet Workout, the book where I found many of these stretches. It has helpful pictures of some really beautiful dancers doing the stretches and some motivational quotes throughout. Books on Yoga are also good and emphasize both the stretching and breathing aspects.

If you are interested in systemized exercise, you can take classes in yoga or learn series of yoga stretches on video. I personally do a system of stretching called Pilates, named after its inventor, which combines yoga with ballet stretches and is specifically targeted at dancers. Both yoga and Pilates require daily practice and dedication, but both can improve your flexibility and health tremendously. There are several yoga and Pilates instructors around Denver if you are serious about stretching.

Most Irish dance teachers do not emphasize stretching, other exercise, or warm-ups, and for most of my life I did not do any of these things. Then I attended a yoga seminar and started stretching separately from dancing. I also began to go to the gym and lift weights, and the combination of stretching and exercise greatly improved my dancing. When I started teaching dance classes with stretches, I was unable to touch my toes because I had neglected that aspect of dance for so long, but after six months I was able to finally touch my toes after fifteen years. Stretching was frustrating at first, but now I love it. It helps my flexibility and prevents injury, but more than that, it helps me focus on my body and mind so that I stay energetic throughout the day.

So even if this is difficult at first, try to stick with it. Do the stretches with a friend! After a while, stretching and exercising is its own reward.

All of this information was freely provided by Ariel Bennett T.C.R.G. of the Heritage Irish Stepdancers. "Please let everyone know that they are welcome to download and use the information with our blessing. If they would like to print it for widespread use or post it on a website, etc. all they need to do is write us at info@heritageirish.com and ask for permission (which we grant freely)."

Introduction | Stand-up Stretches | Sit-down Stretches | Lying-Down Stretches

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