HERITAGE STRETCHES

Stand-up Stretches

Arm Circles

  • Stand with feet together and toes pointed forward, arms hanging at sides. Lift arms slowly. Continue the motion backwards, raising arms to a V above head and then extending the arms behind the body, pulling the chest forward. Return to starting position.
  • Repeat about 10 times.

Keeping your abdominal muscles "energized" during this exercise helps your back relax. Keep your head up, your back straight and proud, and your knees a little bent. (Energizing a muscle means tightening it so that it is no longer loose and relaxed, but it is not so tight as to be rigid and uncomfortable. Energized is the happy medium between painful tightness and floppiness).

Neck Bends

  • Still standing with feet together and knees slightly bent, hold one arm below the elbow with the opposite hand to keep the arm steady.
  • Bend your neck away from your stabilized arm, feeling the stretch in the side of the neck and the shoulder.
  • Repeat 4-6 times each side.

Sliding Side Bends

  • Still standing with feet together, bend to the right, reaching your right hand down towards the floor as the left elbow extends towards the ceiling. Slowly and fluidly, extend your left arm to reach for the ceiling. Turn your head to look at your left hand. Slowly return to starting position. Repeat, bending to the left.
  • Repeat 4-6 times each side.

Keep your stomach muscles energized and your weight over both feet.

Extended Toe Touches

  • With feet together, toes pointed forward, knees slightly bent, raise both hands above your head and slowly raise up onto your toes. Try to find your center of balance and hold for several seconds. Slowly relax back onto your whole foot.
  • Keeping your knees slightly bent, gradually bend forward with your arms stretched out in front of you. Bend from the hips, keeping your back flat as far as you can. Try to relax each vertebra, starting from those in your neck, as you bend down.
  • When you can no longer keep your back flat, round your back and bend your head towards your knees. Pull your stomach in a little to help your back. Let your arms drop towards the floor to touch your toes. Straighten your knees a little if you can do so and still touch your toes. Hold this position for 30 seconds.
  • Straighten up slowly, vertebra by vertebra, starting from the bottom of your spine. Bring your hands up as you straighten.
  • Repeat 3-5 times.

Extended Side Bend

  • Spread your feet apart wider than shoulder width. Turn your feet a little and bend your knees so that your knees are right over your toes. Extend your arms to the sides for balance.
  • Place your right hand on your right thigh; extend your left arm over your head and lean into your thigh, stretching your whole side.
  • Shift your weight slightly to your right leg and straighten your left leg and arm so that you are making a straight line from the tips of your left arm, down your side, and down your left leg.
  • Return to starting position and repeat on the other side.
  • Repeat 4-6 times each side.

Calf Stretch

  • Stand with both feet together, toes pointed forward.
  • Step forward with your right leg and place your hands on your right thigh. Lean into your hands slightly as you bend your right knee (so it is just over your ankle--this is important in protecting your knee from injury). Keep feet parallel with both heels on the ground. Hold for 30 seconds.
  • Repeat with the left leg.

If you have extra time, repeat any stretches that really felt good. Also, if you had any trouble with a specific stretch, try it again to get a feel for it. Anything that is difficult for you to do is something you need to do more of.

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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