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I have developed a stretching routine for the Larson Academy of Irish Dance in Fullerton, CA.

It is an excellent stretching routine that can be of benefit to you too; especially if you exercise on a regular basis.

This post is divided into 3 parts for ease of use:

1. Basic descriptions of the various forms of stretching.
2. Description of the poses utilized in the stretching routine.
3. Video instruction of the stretching routine.

Stretching for Irish Dancers

What is it and why do we need it?

Stretching (def): To lengthen, widen, or extend to full length.

Stretching is a critical part of any training routine. Ideally, you should stretch both before and after exercising. It helps to prevent injury while exercising, and to aid in recovery after a workout.

Stretching is also a good way to help increase your flexibility and reduce some of the physical effects of stress in our daily lives.

It’s good to stretch all the major muscle groups in your body regardless of which area your workout will focus on. However, you should concentrate most of your stretching on the areas that you will primarily be using in your workout.

For this reason, the routine that I have developed for you concentrates on your trunk, hips, legs, and ankles, since these are the areas that are affected most with Irish Dance

Never bounce while stretching. Move into and out of each stretch slowly and fluidly, and hold each stretch steadily for about 30 seconds.

You might feel some slight discomfort in the area being stretched, but if it is painful stop immediately. Each person is built differently and has different flexibility levels. Never push your body further than it can comfortably and safely go.

Types of Stretching

There are three basic types of stretching:

1. Ballistic Stretching
2. Static Stretching
3. Assisted Stretching

Ballistic Stretching:

The ballistic stretch, also known as Active Stretch, uses motion and momentum to extend the muscle. Ballistic stretching involves stretching a muscle to its maximum capacity and using some form of rapid (bouncing) motions to stretch beyond the end point.

I do not recommend this type of stretch. There is a high risk of injury involved with ballistic stretching.

Static Stretching:

Static stretching is the safest type of stretching.

In static (or passive) stretching, the muscle is extended as far as it can comfortably go and is held in that position. With static stretching; you gradually ease into and hold the stretch position. You will hold each stretch for approximately 30 seconds.

I highly recommend static stretching; it is the most basic and natural way to stretch.

Assisted Stretching:

Assisted stretching involves the aid of another person. In this approach, you stretch a muscle as far as you can tolerate and then contract it against the resistance of a partner to increase your natural range of motion. This is a highly specialized form of stretching that can cause serious injury if not done properly.

I do not recommend assisted stretching.

How Often Should You Stretch?

I recommend that you stretch before each training session that you do. You can stretch afterwards as well, but I feel that it is most beneficial to stretch out before you begin your training.

Stretching Routine

Reaching For The Stars

• Stand straight with your feet close together.
• Reach your hands towards the sky as high as you can.
• Pull your navel towards your spine.
• Raise your shoulders up around your ears.
• Imagine lifting your skin off of your rib cage.
• Pull your tailbone down towards the ground.
• You are trying to elongate your spine.

Standing Head To Knees

• Bend at the waist.
• Put your hands towards the floor and you head towards your knees.
• Navel drawn towards your spine.

Hurdlers Stretch

• One leg should be straight and pointed towards the front.
• The other leg should be bent and pulled back.
• Place your head towards the knee of the outstretched leg.
• Reach your opposite hand to the opposite leg.

Lying Quadriceps Stretch

• One leg straight ahead and the other leg bent back.
• Your thighs should be parallel to each other.
• Lean back until you feel a good stretch on the front of your thigh.
• Keep both side of your pelvis and the knee of the bent leg in contact with ground.
• Navel drawn towards your spine.

Modified Hurdlers Stretch

• One leg straight ahead and the other leg bent forward.
• The instep (arch) of the foot of the bent leg should come in contact with the knee of the straight leg.
• Bend at waist.
• Reach opposite hand towards opposite foot.

Modified Child’s Pose

• Sit in kneeling position with your butt in contact with your heals.
• While keeping your butt in contact with your heals, lean forward until your chest comes in contact with the top of your thighs.
• Keep your head down and stretch your hands forward.
• Elongate your spine by crawling your fingers forward and driving your tailbone back into your heals.

Lying Torso Stretch

• Lie flat on your back with both legs fully extended.
• Raise one leg straight in the air until it is perpendicular to the floor.
• Place your arm straight out to the side. The same side arm as the leg that is in the air.
• Lower the leg straight across your body until your foot touches the floor.
• Keep your shoulders in contact with the floor at all times.
• Hold for 30 seconds and raise your leg back to its original starting position, making sure to keep your leg as straight as possible as you raise it.

Pigeon Pose

• Get up on all fours (on your hands and knees)
• Bring the right leg up and forward until your foot is flat on the ground.
• Swing your right leg so your right foot goes across to the outside of your left knee.
• Release your left leg and slide it behind you.
• Square your hips toward the floor.
• Bring your torso down into a forward bend over your right leg.
• Crawl your fingers forward, keep your hips square, and be sure to continue pressing the top of your left foot into your mat.
• Come back up bringing your hands in line with your hips.
• Reach behind you with your left hand and place it behind your left knee.
• Reach across your body with your right hand and place it on the front part of your left hip.
• Look to the right and square your shoulders to the front of the room.
• Release the left leg and pivot your right foot until you are on all fours again.

Tags: My Fit Life, Irish Dance, stretching routine

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Tags: Irish Dance, My Fit Life, stretching routine