Weekly Stretches by Michele Bendy 1!

If you are reading this blog and you’re a dancer we like to ask you a question. Are you stretching regularly? Actually are you stretching daily? Yoga/Stretch expert Michele Medina will be guiding the dance community in weekly stretches to prevent injuries, becoming flexible with fast results and tips on how to condition your body for those show stopper moves.

This week we will begin with wall lunges, utilizing the wall will provide support, getting a deeper stretch and locking in the alignment. These three stretches focuses on opening the hips for results in splits and even back bends.

90 Degrees
90 Degree

Start with right leg forward left knee on the floor, with shin pressing against wall. Make sure right leg is forming a 90 Degree angle, thigh parallel to the floor and shin perpendicular to the floor. Bring the rib cage in, tilt pelvis forward. Hold for at least 30 seconds and change legs.

Hip Flexor
Hip Flexor Stretch

Same as the 90 degree except now you will extend public bone. Walk right leg forward so that knee is not going beyond the toes. There is a slight back bend, pull abdominal muscles in towards the spine.

Split
Split

Same as above extend front leg flex foot and engage quads so you give hips support. Plug in thighbone into hip socket and breath.

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Quote from the expert Michele Bendy

“It depends on the dancer, I recommend stretching 1 hour, two or three times a week but if you want serious results it’s a hour to two at minimum a day. The more you commit the more you will get bendy bendy!”

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