Training Flexibility 101

Article written by Elissa Petestic – Senior Physiotherapist at Performance Medicine Sydney with input from Maria Anagnostou – Clinical Director at Performance Medicine Sydney

Dancers often focus on achieving greater flexibility, but true progress comes from training
smarter, not just stretching harder. Developing safe and sustainable flexibility requires a balance of strength, body awareness and technique. By understanding how the body works and working on flexibility with intention you can improve range of motion and reduce the risk of injury. The following gives a brief outline of the principles of safe and effective flexibility training.

Know your body

• Respect your body’s structural or bony limitations – we are all individual and built differently, despite hours of training there are some people who won’t be able to
  achieve greater pointe range, their middle splits or ‘flat turn out’.
• Working with a knowledgeable physiotherapist or coach can provide invaluable guidance, to recognise what’s safe and achievable for your unique anatomy regarding your available joint range, movement mechanics as well as safe and appropriate options within your structure.

Stretching Tips

• There is no proven recipe for the best type of stretching.
• Stretching once a week will maintain range of motion.
• Stretching 3-5 times a week can increase range of motion.
• Warm muscles respond better to stretching than when at normal body temperature, stretching after class or rehearsal will be more beneficial for flexibility gains than at
  other times.
• Static stretching is performed by elongating the muscle to its tolerance and holding this position for 30 seconds, 3 to 5 repetitions is enough.
• Holding stretches for longer than 30 seconds will place more strain on connective tissues which can contribute to future injuries.
• Stretching has been shown to impair subsequent performance of strength, power, endurance, balance, grip strength, sprint and reaction time as well as jump height – so it’s best to stretch after dance for flexibility gains.
• Dynamic stretching may be helpful in warm ups to move through range whilst increasing your core temperature but has not been shown to have benefits on improving flexibility as static stretching has.
• For those who are not naturally flexible, static stretching is usually beneficial.
• For those who are already flexible, focus on strengthening through range to be able to use and control your available range.
• Ballistic stretching (stretching incorporating bouncing into range) has not been shown to improve flexibility and can be dangerous.
• Stretch muscles only – a muscular stretch should feel like a broad, gradual sensation across the muscle belly. It might be uncomfortable, but it shouldn’t be an abrupt or harsh pain. As you hold the position, you should feel a sense of “give” that allows you to deepen the stretch.

Key Tips: for safe and Effective Flexibility Training:

• Aim for both strength and range of motion: Develop active control over your movements, not just passive flexibility.
• Understand your body: Be aware of your individual limitations and work with a professional (like a physiotherapist) to create a safe and effective plan.
• Work on strength at end range:
  • Go slow: When exploring end range, avoid abrupt movements if you lack strength and control.
  • Timing matters: Don’t push to your extreme range when you’re fatigued and stretch after activity, not before.
  • Engage your muscles: Avoid “resting” into your joints and ligaments in stretches.