Warm Up

Dance warmups that every dancer should do before they start their routine are an important part of staying safe while dancing. Stretching and building up a good sweat can help prevent injuries from occurring during your routine. Before starting your dance warm-up, it’s important to ensure that your muscles are properly warmed up. This means doing some light jogging or jumping jacks for a few minutes. Once your muscles are warm, you can start stretching. Make sure to stretch all of the major muscle groups including your legs, arms, hips, back, and neck. It’s important that you hold each stretch for 30-60 seconds in order to properly lengthen the muscles and prepare them for dancing.  


Once your muscles are properly warmed up, you can move on to more dynamic warmups such as running drills, skipping drills, and stretching with small movements. This will help to increase your heart rate and prepare your body for the dance routine ahead. Finally, once your body is ready for the routine, make sure to always cool down afterward with some light stretching or walking to help your muscles relax. Taking the time to properly warm up and cool down will help you stay safe and perform at your best during dance routines.   


Check out some of these dance warmup tips to help you get started:  

– Take 10 minutes to jog around the studio and then do a few sets of jumping jacks or squats.  

– Incorporate dynamic stretching into your routine with movements like arm circles, leg lifts and torso twists.  

– Do three sets of stretching exercises, holding each move for 30-60 seconds.  

– Focus on all of the major muscle groups including your legs, arms, back and neck.  

– Use a combination of running drills such as high knees and butt kicks to increase your heart rate.  

– Finish with some light stretches or a short walk to help your body cool down.  

By incorporating these tips into your dance warm-up routine, you can stay safe and make sure that you’re performing at your best during your routines.  


Here are some of the best warm-ups to do before dancing: 



Jumping Jacks can be the most effective way to improve your blood flow and heart rate and prepare your muscles for stretching. You can start by doing two sets of 20 jumping jacks to get your heart pumping and blood flowing.  


Leg swings let you isolate one side of your body at a time, so you may focus on increasing your range of motion and flexibility for that side than the other. To do a leg swing, you will need to stand and support yourself with one leg in the center of your body weight. Then you can lift the other leg, and bend it slightly as you swing it towards the front of the room, then toward the back. For each leg, repeat this motion at least 10 times. Hold on to a chair to stay upright if you’re having trouble maintaining your balance. This exercise is not about height in the leg so make sure you are no bending that bottom leg to get your leg up higher. Start with a 90-degree swing.  

[Text Wrapping Break]From your quads to your glutes, lunge stretches are a terrific way to stretch several muscles in your lower body. To perform a lunge stretch, stand tall with your feet shoulder-width apart, then move one foot back behind you, bending your front knee to make the perfect 90-degree shape and keeping your toes in line with your knee. Remember that your rear leg needs to be as straight as possible. Start with either your hands on your front knee to feel that stretch activate. If you are looking for a deeper stretch you easily but safely lower yourself down by placing your palms flat, as much as you can, on the floor for an extra stretch and to easily balance. Rep on each side 10 times, each time deepening the stretch. 

Heel Raises 

Heel raises combine a calf and hamstring stretch to help you become more supple. To complete a heel raise, stand tall with your feet facing toward the front, lift your heels off the ground until you’re only standing on your toes, then return to the beginning position. 

Hip swings and circle movement is a fun way to warm up your hip joints, stand tall with your feet shoulder-width apart, and alternate moving your hips from left to right, or circular movement starting on either right or left and then repeating at least 10 times on each side.  

Neck rolls, tilts, and turns are a great way to efficiently warm up those muscles in your neck and the larger ones attached to your shoulders. To perform a neck turn, stand up straight with your hands on your hips and glance to the right and left for a beat. Once you have completed you can change your view to up and down. Then add a neck tilt to your reps, in the same upright position, think about touching your ear to your shoulder and repeating on either side and holding for a beat. For a deeper stretch, think about touching your right ear to your right shoulder and using your right hand to your left ear to apply a small amount of pressure to keep the stretch and then switch to the other side. Neck rolls are as they sound, start by rolling your neck from left to right for about 4 or 5 reps making sure your eyes follow the layout of your room ( wall to wall, ceiling to floor) as your neck rolls around. To increase the stretch, roll your neck clockwise and counterclockwise. 

Shoulder rolls 

Shoulder rolls stretch the tendons and muscles in the shoulder area, reducing the risk of neck and back injuries while dancing. To perform a shoulder roll, stand tall with your head forward, lift your shoulders toward the ceiling, and then drop them. To attain the full stretch, do at least 10 repetitions. 

Circles around the ankles 

Circulate your ankles through their complete range of motion while sitting with your legs extended in front of you, increasing the size of your circles each time. Rep in both directions 10 times. 


Dancers, like any other professional sportsman, must begin their practice with a suitable warm-up regimen. Warm-up activities help to stimulate blood flow, raise body temperature, and prepare your muscles for the strenuous dance ahead.  

So get up, warm up and dance!  Good luck! 

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