Stretching is a very important part of physie, just as important as getting your technique right and practising your routines.  If you never stretch, you will never increase your range of motion and you run the risk of injury when performing by over-extending your muscles.

But when and how should we stretch?

That depends on the purpose of your stretching.  Do you want to increase your long-term extension in particular positions (like the splits)?  Or do you want to improve your performance (strength, power and speed) at class or in a competition?  Whatever your goal, stretching requires a plan and these two goals require very different stretching plans.

There are many kinds of stretching but the two main ones are static stretching and dynamic.

Static stretching is where you take a position at the end of your range of motion that targets a particular muscle and hold the position (like sitting in astride with your head to the floor and holding it).  Dynamic stretching is where the end points of each stretch are not held – there is continuous, controlled movement to increase the range of motion.  (Examples are leg swings, trunk rotations, arm circles and lunging).  Ballistic stretching is a version of dynamic stretching with quick, forceful movements beyond the range of motion and it is not considered safe practice.

If you are warming up prior to a class or competition this is not the time for static stretches.  You should be doing dynamic stretches.  Static stretches (over 45 seconds) can actually decrease strength, power and speed for up to 2 hours. This is not what you want just before competing.  And research has shown that up to 88% of muscle strains in dancers occur during slow stretch training. (US National Library of Medicine).  So it’s really important not to stretch too hard or for too long.  If you want to increase long-term flexibility then static stretches are best but they should be done after class when your muscles are thoroughly warm and pliable and are less prone to injury when fully extended.

See Part 2 in tomorrow’s blog…

Tip of The Week

May 17th, 2024|

How to do an upright balance: Raise the leg backwards passing through a rear toe point Ensure both


May 16th, 2024|

UPWARD STRETCH A perfect upward stretch position is hard to find without a mirror. It takes a LOT


May 14th, 2024|

The Ballarat Squad had some amazing costumes each year to go with their innovative choreography, created by Betty

Happy Mothers Day

May 12th, 2024|

She is the one who fusses over you making sure everything is just perfect at every event. She

Physie TV

Physie TV

Some of the best selection of videos highlights on Physie TV

Hall of Champions

Hall of Champions

Congratulations to all our Grand Champions of 2022.

Performing Art Gallery

Performing Art Gallery

See our Physical Culture image gallery


Senior Grand Champions

Senior Grand Champions

The Senior Champion Girl Finals have been held annually at the Sydney Opera House since 1974.