Stretch of the Month | NOVEMBER | IMPROVE SHOULDER & UPPER BODY FLEXIBILITY 

1. Be sure your muscles are warm before starting. After a hot bath or after dance class is a great time to stretch

2. Begin by placing hands shoulder width apart the floor behind you. Scoot body forward until a stretch is felt in the shoulders (1). Bend the elbows slightly so that you don’t hyperextend the elbows (2). Hold for 45 seconds

3. Place hands on the floor, and press back, keeping the elbows straight until a stretch if felt in the shoulders (3). Be sure not to use an arch in the back to achieve the position. Hold for 45 seconds

4. Have a partner assist by lifting the hands, keeping elbows straight until a stretch is felt in the shoulders (4). Hold for 45 seconds

5. Try to keep all muscles as relaxed as possible, and breathe. These stretches shouldn’t hurt, but it’s OK to feel ‘uncomfortable’

6. Repeat all 3 stretches, holding each for 45 seconds

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Stretch of the Month | OCTOBER | IMPROVE YOUR STRADDLE

1. Be sure your muscles are warm before starting. After a hot bath or after dance class is a great time to stretch

2. Begin by sitting in a wide straddle with both sit bones on the floor, and body up straight. If this is difficult, use a block (or phone book) to aid in finding the right position (1). If this is easy for you, use a chair to create height (3).

3. Lean straight to the side, reaching up and over, and not allowing the back to hunch

4. Try to keep all muscles as relaxed as possible, and breathe. The stretch shouldn’t hurt, but it’s OK to feel ‘uncomfortable’

5. Hold for 45 seconds, relax slightly, then press back into the stretch, pushing a little farther, and hold for 45 seconds

6. Repeat on the other side

7. Check your splits - see if you are farther!

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Stretch of the Month | SEPTEMBER | IMPROVE YOUR SPLITS

1.Be sure your muscles are warm before starting. After a hot bath or after dance class is a great time to stretch

2. Begin by kneeling on left knee with the right knee at a 90’ angle (for more flexible dancers, the right foot can be up on a chair). Check to make sure that hips are square. Check to make sure that the back foot is straight behind the hip, and not out to one side or the other

3. Lean forward, keeping the body upright

4. Try to keep all muscles as relaxed as possible, and breathe. The stretch shouldn’t hurt, but it’s OK to feel ‘uncomfortable’

5. Hold for 45 seconds, relax slightly, then press back into the stretch, pushing a little farther, and hold for 45 seconds

6. Repeat on the other side 7. Check your splits - see if you are farther!