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Studio L Dance Center Parents: Want to Boost Your Child's Flexibility? Here's How to Avoid Injuries

Have you seen"Splits in 6 Days - Guaranteed!"

Or how about, "Do These 4 Magical Things Daily to Bend Like a Pretzel by Thursday!"

Ok, that last one I made up - but I think you see where I'm going with this. Today, we're diving into the world of flexibility, but first, a note of caution.

While scrolling through Instagram or TikTok, you might come across posts promising similar quick fixes. It's important to approach these with a healthy dose of skepticism.

True flexibility is a journey that involves consistent effort, correct technique, and patience. At Studio L Dance Center, we believe in a grounded, realistic approach to improving flexibility, one that prioritizes your child's safety and long-term well-being. Ultimately, we want to teach them how to take care of their bodies to prevent bad habits, which can lead to injuries.

So, let's focus on gradual progress and enjoy every step of the dance journey. We want our dancers to focus on building a foundation of strength, discipline, and confidence.

So, let's explore the top 10 stretching exercises that are key to flexibility, and see how Studio L Dance Center incorporates these into our transformative dance education.


  1. Butterfly Stretch (Inner Thighs and Hips): Have your child sit with the soles of their feet together, knees bent out to the sides. Holding their feet, they should gently press their knees towards the floor. Slowly lean forward, holding for 10-15 seconds. It's great for opening up those hip joints and inner thighs.

  2. Straddle Stretch (Hamstrings and Lower Back): Sitting with legs wide apart, reaching towards one foot, then the other, and finally straight ahead. Each stretch should be slow and held for 10 seconds. This stretch works wonders for the hamstrings and lower back, promoting lower body flexibility.

  3. Pike Stretch (Hamstrings and Calves): Sitting with legs together and straight out in front, reaching for the toes, keeping the knees straight. This targets the hamstrings and calves, crucial for those pointed toes in dance.

  4. Cat-Cow Stretch (Back and Abdomen): On hands and knees, alternate between arching the back up (cat) and dipping it down (cow). This not only stretches the back and abdomen but also encourages flexibility in the spine, essential for a dancer’s posture.

  5. Lunge Stretch (Hip Flexors and Quadriceps): Step one foot forward into a lunge, keeping the other leg extended behind. This deep stretch targets the hip flexors and quads; vital for high kicks and leaps.

  6. Seated Quad Stretch (Quadriceps): While sitting, pull one foot back towards the buttocks, keeping the other leg straight. It’s a fantastic way to stretch the quadriceps, which are key for strong leg movements.

  7. Tuck and Roll (Back and Neck): Have your child hug their knees to their chest and gently roll back and forth. This fun exercise loosens the back and neck.

  8. Arm Across Stretch (Shoulders): Stretching one arm across the body and holding it with the other arm stretches the shoulders. This is essential for maintaining a graceful posture.

  9. Standing Calf Stretch (Calves): Press the back heel to the floor with one foot in front of the other. This simple stretch can significantly improve calf flexibility, enhancing overall footwork.

  10. Child’s Pose (Shoulders and Back): Kneeling with arms stretched forward and forehead resting on the floor, this pose stretches the shoulders and back, offering a moment of relaxation and reflection.

We integrate these stretches into our unique training, ensuring our dancers not only excel in dance but also develop creativity and confidence.

SLDC Spring semester begins on January 4, and enrollment is open now. It's the perfect time for your child to join our family at Studio L, where we nurture not just dance skills but life skills.

Young dancers doing hamstring stretching on the floor
Dancers stretching before class


Thank you to SLDC's Keli Lesker, Contributor to this article.

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