Chapter 6: The Jazz Dance Warm-Up

1. Chapter 6: The Jazz Dance Warm-Up  Sofia martinez STEPHANIE BALNGUE  Kelly Alma

2. On-the-Floor Stretches  Sofia Martinez

3. Parallel First-Position Stretch • Stretches the hamstring muscles at the back of the thigh • In straight-back sitting position, with legs extended forward, kkep flat back and attempt to reach ankles with pointed or flexed feet • Do not round your back, it overstresses your thoracic spine and rounds shoulders

4. Soles-of-the-Feet-Together Stretch • Also known as Butterflies • Sitting with the soles of your feet together and your knees bent, hold ankles and stretch gently forward with a flat back and pressing the pelvic girdle forward • Flexible dancers may use pressure of the lower arm and elbowagainst thight to gently push them towards the floor to increase flexibility of hip joints • Do not put pressure on knees at any time

5. The Pretzel • Sitting with back erect, cross your right leg and place right foot on outside of your left thigh. Pull your right knee towards chest with left arm while pressing hip toward the floor. Then switch legs.  • Can be performed with bottom leg bent or straight • Do not round shoulders or lift hips off the floor

6. Do not let knees roll in Second Position Straddle • Sitting with straight back, open legs as wide as possible to stradle position. Hips remain on the floor and knees facing the ceiling during all straddle stretch variations. All are excellent for increasing hip-joint/leg flexibility • Forward- Holding turnout legs, press chest forward toward floor, place hands on the floor in front of you to help support weight of torso and prevent strain to lower back • Side- Place right arm down, palm up from your elbow on the floor, either insoude or out your right leg. Reach left arm overhead while stretching from your waist toward right leg. Place both hips solidly on floor. Switch • Toward-the-Leg- Twist from waist toward leg and reach toward ankle with both hands, gently pulling chest toward leg. Opposite hip remains contact with floor

7. Standing Stretches 

8. Head Rolls • Is a stretch that works the trapezius and the cervical spine  • It can help improve upper-body stability and flexibility  • Head rolls can also help with back pain • (especially when you suffer from a prior injury)

9. Arm Circles • This stretch focuses on working the entire shoulder • A perfect exercise before

10. Waist Bends  • Is a stretch that targets the oblique that makes your waist appear wider 

11. Foot roll and Prance  • A foot roll is a stretch where the weight is transferred from the heel to the ball of the foot  • A prance is to spring forward  • (to move in a proud manner)

12. Attitude Leg Swings  • A position where the dancer is standing on one leg with the opposite leg lifted, usually lifted in the front

13. Other stretches

14. Toe flex • You can do this by spreading out your toes. Then you arch them as back as possible. You can also use your hands to help your toes stretch.

15. Ankle flex • You spread your legs out and just take your foot and stretch it back. You just flex your ankles.

16. Ankle rotations • Both of your feet should be flat on the ground. You lift one foot slightly in the air, point the toe, and then you rotate your ankles in small circles.

17. Knee to chest • You lay on the floor. Then you bend your knee and take it as close as you can to your chest.

18. Lower back twist • You lay on your back with your knees bent. Your feet are supposed to be flat against the floor. You extend your arms to a t. Then you just slightly twist to opposite sides.

19. MORE Standing Stretches

20. Runner’s Lunge • 1) Begin in a plank position with hands directly below shoulders. • 2) Step your right foot forward to the outer edge of your mat next to your right pinky finger. • 3) Relax through your hips and back, letting them sink toward the ground. • 4) Breathe and hold for 30 seconds. Switch sides.

21. Side Stretch (Lateral Stretch) • Usually performed On second position with turnout. Extend the arms vertically And reach as far to the right as possible by stretching the waist and rib cage while keeping the back straight.

22. Parallel second-position Forward Stretch/Straight Knees • Stand In parallel second position, bend over to bring the handss to the floor as close as possible, while keeping knees straight.

23. Parallel Second Position Forward stretch Bent Knees • Stand in parallel second postion. Bend the knees and reach the hands through the legs as far as possible. Slowly straighten the legs While rolling the torso up to a vertical position.

24. Body Wave • Also known as a body roll. This movement starts at the lower back With a contraction of the torso And then moves through the spine. The chin rests on the chest until the “wave” reaches the neck. The head falls back with the Chin facing the ceiling. The wave then reverSes direction through the torso and head

25. Hand Walk • From first position parallel, hands to the floor, walk the hands away from the feel as far as possible, keeping heels intact with the floor. Try to kep the back flat during the hand walk. Hold the stretch and then keep then walk the hands back toward the feet.