Better Performance for Dancers

Lastly, a proper post-dance routine will make you a better performer! Strong and limber muscles set you up for success by allowing you to access more advanced moves, dance harder and longer, have more control over your movements, and reach peak concentration.
Even if you’ve been dancing for years, this one simple addition to your life can be the trigger that takes you from good to great!

Building Your Own Post-Dance Stretch & Recovery Routine

Now that you know why you need one, let’s discuss what to include in your personal post-dance routine.
For your routine to be effective, you should target the major muscle groups you use during dancing (glutes, quads, core, back muscles, shoulders, etc.). You also want to incorporate a few steps to help you relax and improve circulation to speed up recovery.
While you can and should customize your dance recovery routine to your personal needs, here are some guidelines to help you build the perfect one:

1. Post-Dance Warm Down (5–10 minutes)

After your dance session ends, don’t immediately flop on the floor or head to your car. Instead, do a few minutes of light cardio, such as walking or jogging in place. This will help lower your heart rate and body temperature gradually rather than suddenly.
This step is crucial because it helps flush out the lactic acid that naturally builds up in your muscles during exercise. If you get rid of it now, you’ll reduce muscle soreness later. It also keeps you from getting dizzy or lightheaded, which is very common if you sit or lie down right after exercising. Last but not least, these 5 to 10 minutes gradually cool down your muscles and transition your body back to a resting state, speeding up your recovery overall.

2. Post-Dance Stretch (15–20 minutes per side)

Skipping your static stretches can be tempting because they require time. But these extra few minutes now are worth it in the long run. Remember to focus on your major muscle groups, but feel free to throw in stretches that target particular pain points.
You should hold each stretch for 15–30 seconds and repeat 2–3 times each. Here are a few examples you can use to build your dancer stretch routine:
· Quads: Standing quad stretch, kneeling quad stretch, frog pose (double-leg quad stretch)
· Hamstrings: Seated forward fold, single-leg forward fold, downward dog, triangle pose
· Calves: Heel drop stretch, downward dog, toes on wall stretch, seated calf stretch with resistance band
· Glutes: Piriformis stretch, standing or seated forward fold, pigeon pose, seated spinal twist
· Back: Cat-cow stretch, supine spinal twist, backbend, camel pose, cobra pose
· Chest: Bent-arm wall stretch, extended child’s pose, bow pose, cobra pose
· Shoulders: Arm circles, lateral shoulder and tricep stretch, cross-arm stretch, doorway stretch
· Neck: head rolls, ear-to-shoulder tilt, doorway stretch, forward/backward tilt

3. Self-Myofascial Release (5–10 minutes)

A self-myofascial release is essentially a self-massage performed using foam rollers or a massage ball. These simple tools allow you to target particularly tight spots or trigger points on your body for more relaxation.
You lay down on the roller or ball and slowly move back and forth on your targeted area for 15–30 seconds. These exercises stimulate your touch and stretch receptors, letting your brain know it’s okay to let down and release muscle tension.
We recommend watching some guided tutorials to learn where to apply pressure to your trigger points properly and get the most out of your self-myofascial release.

4. Post-Dance Recovery

Once you’re done cooling down and stretching out your muscles, focus on specific steps to speed up your recovery and give your body the tools it needs to heal.
· Drink plenty of water to rehydrate your body and flush out toxins.
· Eat a solid meal with carbohydrates and protein to aid recovery.
· Get a good night’s rest to give your body more time to heal.