Every dancer wants her body to become more flexible. All the dancers want to do everything possible to avoid getting hurt. And stretching is the best way to solve these two problems. Proper stretching can help dancers become more flexible and avoid injuries. On the contrary, the wrong stretching will not only fail to help, but also bring fatal injuries to the dancer's body. Here are four common wrong stretching methods. I hope dancers can try to avoid these mistakes in their daily stretching.

Forced stretching

Forced/forced stretching often occurs in daily stretching. For example, if you suddenly want to feel better stretching during the split, some dancers will try to do super splits or ask friends to help you complete a perfect split. These are forced stretches, which are often harmful to you. Don't stretch hard, but stretch slowly over time. Never rush for success.

Static tension

Static stretching refers to stretching the tendon slowly until it stops stretching, and then holding it for 10-30 seconds. Static stretching is the most common wrong way to warm up. Although static stretching can enhance muscle flexibility, never stretch cold muscles. Cold muscles are easy to stretch and tear. Cold muscles stretching muscles may damage ligaments and tendons. Cold muscle stretching may also cause muscle weakness, leading to abnormal muscle contraction. When dancing, the muscles can't contract normally, and it is easy to hurt the dancers. Static stretching is suitable for relaxation after exercise or as the main exercise after warm-up. At this time, the muscles are warm and soft, and it is not easy to get hurt. You can try jogging, speed up blood movement and raise your heart rate, then take a simple walk and do some squats. Let the muscles warm up and relax gradually.

Unbalanced stretching

For maximum flexibility, all muscles need to be stretched. Excessive muscle stretching may lead to muscle strain or even tear. Stretching every muscle of the body and balancing the proportions can make the body more flexible.

bate/hold one's breath

Stretching is often so concentrated that you forget to breathe. Breathing during stretching can give full play to the effect of stretching. Breathing helps to relax the body, increase blood circulation and eliminate lactic acid in the body. Paying attention to your breathing will also help you focus on the specific muscles you are stretching. Hold your breath, your muscles can't be stretched to the maximum. Breathe normally and inhale slowly through your nose. Hold your breath for a while, then exhale slowly through your nose or mouth. Stretch according to the number of breaths.

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