Dynamic and Static Stretching for Dancers

 Much debate has taken place over the effects of dynamic and static stretching on performance of sport related activities. It has been suggested that there is a deleterious effect on performance with static stretching¹. However, it has been found that warm-ups including dynamic activity related protocol show no deleterious effects on performance².  Dance is an activity which benefits from both dynamic and static stretching during warm-up.

Dynamic Activity Related Protocol

Dancers prevent injury by performing dynamic stretching during warm up. Dynamic stretching before static stretching allows warmer muscles to elongate and increases the joint range of motion. Dynamic stretching also increases heart rate which provides more blood flow to the active tissue preparing the muscle for work. Because the muscle is prepared for work before being taken through static stretching, the dynamic stretches allow the muscle’s range of motion to be safely extended.

Static Stretching

Due to the increased range of motion dance requires, it is imperative for dancers to maintain their flexibility. Static stretching allows the dancers to lengthen the muscles and improve their range of motion. It is imperative that the dancer performs static stretching after dynamic stretching. Performing static stretching cold can cause injury to the muscle due to the muscle not being prepared for work.

When dynamic activity related protocols are used in warm-up, benefits can be found from both types of stretching². As it relates to dance, both types of stretching work together to provide the safest increase in range of motion for a dancer’s development.

 ^{The video below is an example of a dynamic activity related protocol designed for dancers.}

¹ Behm, D., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal Of Applied Physiology, 111(11), 2633-2651. doi:10.1007/s00421-011-1879-2

² Samson, M., Button, D. C., Chaouachi, A., & Behm, D. G. (2012). Effects of dynamic and static stretching within general and activity specific warm-up protocols. Journal Of Sports Science & Medicine, 11(2), 279-285.

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