Cool down
Just as you need to warm up your body before dancing, your body deserves a proper cool down after every dance class. Sure your heart rate will decrease and your muscles will relax, but giving your body a chance to cool down at its own pace may help increase flexibility and even reduce soreness the following day. Most cool down exercises can be properly completed within about ten minutes, and go a long way in preventing injury.
A cool down will also help to reduce muscle soreness after a workout. If you stop abruptly after a strenuous class, lactic acid and toxins can lodge themselves inside your muscles. Performing a few cool down exercises will help to push the lactic acid out of the muscles. This will helps to reduce soreness.
A cool down will also help to reduce muscle soreness after a workout. If you stop abruptly after a strenuous class, lactic acid and toxins can lodge themselves inside your muscles. Performing a few cool down exercises will help to push the lactic acid out of the muscles. This will helps to reduce soreness.
a foam roller
1. Hamstring Rolls
Foam rollers are greoat fr dancers. You can place the roller against tight muscles and use your own body weight to generate direct pressure. A foam roller is a great tool to use for stretching out your hamstrings.
Sit on the floor and place the foam roller under your thighs, with your legs straight out in front. Place your hands on the floor behind you for support. Using you arms, roll your body backward until the foam roller reaches the back of your knees. Repeat the rolls 5 to 10 times. |
2. Quadriceps Rolls
Just as the foam roller is good for the back of your legs, it can also help to stretch your quads. Start on your stomach with both of your thighs on the roller. Gently roll back and forth from your knees to hips.
For added pressure, lift one thigh off the roller, doubling the force on the other leg. |
3. Middle Back Rolls
A foam roller is also great to use on the muscles of your back. Lie on your back on the foam roller. Cross your arms across the front of your chest. Roll the middle of your back against the roller. This exercise feels great on your middle back and is also a great stretch for your chest.
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4. Hip Rocks
Your hips can really tighten up after a strenuous dance class. So try this exercise to loosen them up. Start up on you hands and knees with your knees directly below your hips. Spread your feet out behind you, allowing your hips to rotate internally. Gently rock forward and backward for about a minute.
Next, cross your feet at the ankles, allowing your hips to rotate externally. Again. You should feel immediate relaxation in your hips. |
5. Swim Strokes
You can try this cool down back exercise. Lie flat on your stomach allowing your forehead to rest on your hands. Slide both knees outward and toward your upper body, keeping your knees on the floor and your back in a neutral position. Try to keep your feet together.
Next, slide your feet out to the sides, then circle back to the starting position. This should look similar to the frog kicking action of the breast stroke. |