This blog post was inspired by an impromptu talk my friend Renee gave in the ladies' room at ContraCopia in Philadelphia, PA a few weeks ago for another dancer who asked her about stretches she could do. After a bit more thought on the matter, Renee was kind enough to supply me with some stretches that she felt contra dancers should consider to help stretch the muscles we use when we dance (and when we add flourishes). As with any physical activity: if it hurts, don't do it; we want to prevent injuries!
Firstly, a note about posture:
Make a point of trying to keep good posture during these, with your back straight and your shoulders back when you're supposed to keep your torso upright.
Make a point of trying to keep good posture during these, with your back straight and your shoulders back when you're supposed to keep your torso upright.
Onward to some stretches!
1. Lotus Position Stretch
Sit on a (clean) floor and pull your feet so that the soles are touching. Bring your joined feet closer to your body and lean over them until you feel a stretch in your thigh muscles. Hold for several seconds.
2. Upper Back Stretch
Kneel in front of a bench or chair and put your hands on the seat. Scoot back so that your arms are straight. Sink your head between your arms until you feel the stretch on your upper back. Hold for several seconds.
Alternatively, you can do this one without the chair.
3. Spine Stretch
Start standing with feet shoulder-width apart. Bend down until your hands hit the floor (or you get as close as you can). Move your arms so that your hands are behind your head. Roll up to a standing position.
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4. Hip Adductor Stretch
Stand so that your feet are slightly more than hip width apart and parallel to a nearby wall. Shift your weight to one foot but keep feet planted, shifting your weight to one side. Put your arm up against the wall and lean into it.
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5. Pectoral Muscles Stretch
These are muscles you don't really think about during contra unless and until someone pulls one of your arms the wrong way and the chain reaction gets down to your chest muscles (and by the way, ouch if this happens).
For this one, find a convenient doorway. You can either stretch both sets of muscles at once, or one at a time, depending on the width of the doorway:
For this one, find a convenient doorway. You can either stretch both sets of muscles at once, or one at a time, depending on the width of the doorway:
Hold your arm(s) out to your sides and bend your elbows to form right angles, as shown.
 | Assume a lunge position in the doorway with your forearm(s) on the inside edge of said door's frame. You should feel a stretch across your pectoral (chest) muscles on the side(s) where your arm is against the door. Hold for several seconds. |  |
Renee Griffin currently holds a position as a Physical Therapist Assistant working in long-term skilled care in the Commonwealth of Pennsylvania. She holds an additional certification as a NCBTMB certified massage therapist. Special thanks to her for supplying her expertise!
