Most dancers know that awkward moment when you can loudly hear your hips crack while dancing. Or maybe your ankles. It is really important that you are properly warmed up before you dance. Or else you won’t be able to perform optimally, and there is a chance you may get injured.

When I was in high school at a dance school where I competed ballet, jazz, tap, contemporary, hip hop, and musical theater, there was one late night rehearsal before one of our big competitions of the year. I was supposed to do a left over split which is where you do more than 180 degrees with your legs, and I had to slide into it fast! Well I didn’t stretch before the rehearsal, and I tore my hamstring so badly. I had to still do the oversplit the next day in the competition, and I was in so much pain. It took at least 6+ months for it to fully heal.

Another time I got injured was after I had gone on a 14 mile hike through Rome (I know it’s urban, but it is a city of hills so I considered it hiking). I came back to the school. Rested for a while (allowing my muscles to cool down and actually tightened up). Then I went to go do static stretches (which you should never do unless you muscles are warmed up – always dynamic before workout, static after). I went into my straddle too quickly and pulled my groin. Now I’ve pulled my groin before which is why I feel that is the reason it never fully healed. It’s been 2.5 years, and I still can feel it. I can never do my center or right splits again. And I have to be careful and warmed up before I do an aerial ronde with my right leg.

I’ve noticed with the current international Rumba that I am rehearsing, if I don’t stretch and warm up, my dancing is so much worse. I’ve also talked to you guys in my previous article about how I tend to over train in the gym, and then I’m sore in the dance studio… basically what I am telling you guys is don’t follow my example! Do what I say, not what I do.

So this is my go to routine for when I feel sore or when I want to warm up my muscles and joints. I usually start with some of the same yoga moves that I love such as cat, cow, downward dog, that I feel really open up my body. Then I have some straddle stretches, hip openers, and back stretches. There are many other stretches I know from my years of being a dance student, so stay tuned for more, but this is my go-to routine!