| Every dance class and even every workout class | | | | your torso still and your back lengthened. Next |
| should be preceded by a methodical and | | | | you can place your hands onto your shoulders |
| progressive warm up. This is an essential first | | | | and draw circles with your elbows. |
| step to any exercise routine to get your blood | | | | Do all the rolls in both directions working slowly. |
| flowing. Warm up also warms, energizers and | | | | You can then also stretch your arms and circle |
| coordinates your muscles so they can work | | | | them slowly, taking care not to let your shoulders |
| efficiently without stress or strain. | | | | rise and your chest poke out. |
| A warm up will also raise your core temperature, | | | | 2. Neck Warm Up |
| as well as gently awaken and invigorate your | | | | To warm up your neck, you could be standing or |
| body, while preparing it for the movements | | | | seated, keeping the back lengthened. Begin with |
| ahead. | | | | your head facing forwards. Turn your head to the |
| Just as importantly, a good warm up will help | | | | right and left as far as it will go, while keeping the |
| focus your mind to the task at hand. Some | | | | chin level and your shoulders facing forward. Next |
| dancers will have to spend more time warming up | | | | tilt your chin towards your chest, then erect, then |
| certain parts of the body, for example hips or | | | | to each side. Work slowly and gently and feel |
| backs. Each dancer is different, and you will get to | | | | those muscles in your neck getting a good but |
| know your own body's strengths and | | | | gentle stretch. |
| weaknesses, and which areas are more | | | | 3. Roll Down |
| vulnerable. Through your warm up, you will also | | | | Stand with your feet parallel and your arms |
| begin to get an appreciation for the energy and | | | | hanging loosely at your sides. Breathe out and |
| quality of your movement. | | | | relax forwards dropping the head down first and |
| Discovering how your body occupies and moves | | | | rolling down through the spine. Let your body |
| is after all a fundamental joy of dancing. | | | | hang towards the floor, with the head totally |
| In this article I have listed three basic warm up | | | | relaxed and the knees slightly relaxed. Roll up |
| exercises and will include some more in part 2 of | | | | slowly, one vertebra at a time starting with your |
| this article series. | | | | lower back and let your head come up last. |
| 1. Shoulder Rolls | | | | Repeat this one at least four times, breathing |
| Shoulder rolls will release the tension in your | | | | deeply and working to increase your stretch each |
| shoulders, and you can do this one standing or | | | | time. |
| seated. Arms should hang loosely at your sides, | | | | I will discuss some more warm up exercises for |
| while you roll your shoulders in smooth circles, | | | | dancers in why and how you need to warm up |
| forward, up, back and down. As you do this keep | | | | your body before dancing - Part 2. |