MOVE & GROOVE – Warm Up!

Warming up is such an important, yet overlooked part of dance and movement; the logical beginning of any dance or movement class.

Warming up our muscles means that we are taking care of the body, easing gradually into movement. Just like waking up in the morning, we don’t spring out of bed like we’ve been shot out of a cannon. We stretch and move slowly before we hit the ground running. Warming up helps prevent injuries, preparing the body for bigger movements.

Begin warming up gently, choosing either a top-down or bottom-up approach. If you choose the top-down approach, begin with the head, neck and shoulders, working your way down. The bottom-up approach works in reverse, beginning with the feet. Either way, there are a few key areas to keep in mind as you warm up:

Head and neck. Try tilting the head side-to-side, and rolling the head in circles. Follow by rolling the shoulders in circles, forward and in reverse.

Arms. Circle the arms, and “fly” them up and down.

Side body. Stretch gently from side to side.

Hips. Shake them, roll them, and get them going.

Knees and thighs. Ballet dancers do plies, gently bending and straightening the legs.

Calves and feet. Rise up and down on the balls of the feet to bring warmth to the calves. Point and flex the feet.

Spine. Curl down in a cat-like motion, beginning with bringing the chin to the chest, then letting the head go heavy. The body will curve down towards the floor. Roll back up in reverse, with the head coming back up last.

Warming up is just as important as waking up, and starting slowly will keep your body happy. It’s the natural choice for beginning any exercise, and the perfect way to get moving.