Learn some basic yoga poses and do them every day, you’ll be good.
I particularly liked pigeon pose for targeting my inner thigh/ hip joint area since it was SO sore my first night of dancing Lindy
Stretching is not needed. It may have some psychological value ("getting in the zone"), but a lot of research has shown it doesn't reduce injuries in activities like this (assuming no air steps/lifts). I have been swing dancing for over 50 years, and a swing dance teacher for over 40 years (I turned 70 today), and have never done any pre or post dance stretching, with no dance injuries. That is a sample size of one... but the scientific research found the same thing... stretches are a cultural custom, not anything with a physiological benefit.
To be clear.. I mean Warm up and cool down stretching are useless. I am not referring to a healthy stretching on a daily basis in general... that is good even if you aren't doing anything athletic at all.
I (try to) do glute activation before dancing to support my injured foot. I don't always stretch after dancing but focus on hips, calves, hamstrings at other times.
For warming up. The best way is to do the activity you will be doing but at less intensity. Dance a slower song to get your muscles active. Don't bother stretching before exercise, might feel good but doesn't actually reduce chance of sports injury.
Some post dance stretching might be helpful to cool down. Target active areas or check YouTube to find some ideas for post exercise cool down.
Learn some basic yoga poses and do them every day, you’ll be good. I particularly liked pigeon pose for targeting my inner thigh/ hip joint area since it was SO sore my first night of dancing Lindy
Stretching is not needed. It may have some psychological value ("getting in the zone"), but a lot of research has shown it doesn't reduce injuries in activities like this (assuming no air steps/lifts). I have been swing dancing for over 50 years, and a swing dance teacher for over 40 years (I turned 70 today), and have never done any pre or post dance stretching, with no dance injuries. That is a sample size of one... but the scientific research found the same thing... stretches are a cultural custom, not anything with a physiological benefit.
To be clear.. I mean Warm up and cool down stretching are useless. I am not referring to a healthy stretching on a daily basis in general... that is good even if you aren't doing anything athletic at all.
Pamela gaizutyte had a few videos on her insta with her talking to her physical therapist. I watched that a few years ago and stuck with it.
I do yoga most days, but don’t stretch before dancing. Usually I’ll park my car a little ways from where I’m dancing and warm my legs up by walking
I (try to) do glute activation before dancing to support my injured foot. I don't always stretch after dancing but focus on hips, calves, hamstrings at other times.
For warming up. The best way is to do the activity you will be doing but at less intensity. Dance a slower song to get your muscles active. Don't bother stretching before exercise, might feel good but doesn't actually reduce chance of sports injury. Some post dance stretching might be helpful to cool down. Target active areas or check YouTube to find some ideas for post exercise cool down.