Besides being an expressive art form dance is certainly a physical activity and should be treated as such. Before any dance class its crucial to prepare the body for the activity to come. The first important part to any warm up is the lubrication of the joints. Synovial fluid that lives inside your joints can be compared to gel that hardens and softens depending on activity level and body temperature. Lubricating the joints means moving the joint gradually through its full range of motion prior to any weight bearing activity. In order to warm up the knees, lie flat on your back with knees bent up towards your chest. Place hands behind the knees and slowly stretch one knee at a time through its full range of motion bearing in mind correct biomechanics. After lubricating all the major joints of the body (knees, hips, ankles, shoulders and spine) it is time to increase the contractibility of the major muscle groups.

 

 Professional dancers usually go through a set routine of conditioning exercises such as abdominal work, hamstring exercises, lower leg and foot drills. Now that the body has been moving in a slow and controlled fashion for at least ten minutes (preferably in a non weight bearing position) its time to raise the body’s temperature in order to increase blood flow to the muscles. I recommend walking around the room, forwards and backwards (walking backwards encourages the activation of the hamstrings, which could always use a little extra warming up). Easy gallops, skips and jogging are to follow. Although warming up before class even begins can be time consuming, it is worthwhile knowing that you will prepare your mind and body for the most optimal class possible and you’ll substantially decrease your chances of injury.

 

Note that this article described a general warm up. As you specialize in one dance form over another it is only natural that your warm up routine be tailored to that dance style. A Flamenco dancer, for example should spend the majority of the warm up focusing on the lower legs, feet and hands.