![\"Ami](\"https:\/\/www.danceinforma.com\/wp-content\/uploads\/2024\/11\/Ami-Kirollos-working-with-student-Joy-Ferguson.-Photo-by-Kelsey-McDonald-2.jpeg\")
<\/a>Kirollos advises investigating the root cause of chronic tightness. \u201cIs there an injury? Weakness in a muscle or surrounding muscle group can lead to tightness or overwork in another part of the body,\u201d she says, using the example of gluteal weakness resulting in overworked hamstrings. Activity levels should also be considered. \u201cHow much class are they taking, and at what intensity? Conversely, what are they doing outside of class?\u201d Kirollos notes. Hours spent sitting with poor posture, such as in front of a laptop, can negatively impact flexibility.\u00a0\u00a0<\/p>\n
Genetics also influence flexibility.\u00a0Zujko explains, \u201cEach muscle has approximately 50 percent fast and slow-twitch fibers. Collagen composition may vary in dancers with greater flexibility.\u201d Body shape and limb length further contribute to differences in flexibility. During growth spurts, particularly in the legs, bones grow faster than muscles, potentially causing tightness. \u201cYou don\u2019t want to overstress joints because you might damage them,\u201d Zujko warns.\u00a0<\/p>\n
Kirollos breaks flexibility levels down by age. Ages 6-10: Children typically have flexible muscles and joints, making them naturally loose and adaptable.\u00a0Ages 10-14: Growth spurts during puberty can lead to tightness, particularly in the hamstrings, hip flexors and calves.\u00a0\u00a0<\/p>\n
The type of stretching makes a difference<\/strong>.<\/p>\n Flexibility training can benefit young students if approached correctly. \u201cStretching is important, but there has to be context,\u201d Zujko says. \u201cFor instance, ballet requires significant flexibility, whereas tap does not.\u201d She advocates for using props like blankets, yoga blocks and bolsters to support the body. However, she cautions against oversplits or forceful stretching.\u00a0<\/p>\n Kirollos emphasizes that flexibility training is useful only when needed and stresses educating young dancers early about safe stretching techniques. \u201cMany young children already have normal and full ranges of motion and may not need extensive stretching,\u201d she says. \u201cIf introduced, I would prioritize dynamic stretching over static, end-range stretching.\u201d\u00a0Both experts warn against excessive or forceful stretching. \u201cCausing excess strain on myofascial tissue is a big no-no,\u201d Zujko remarks.\u00a0\u00a0<\/p>\n The type of stretching matters. \u201cIt makes sense to heat up the body and work through dynamic ranges of motion,\u201d Zujko explains. \u201cPassive stretching for extended periods is more appropriate for cooldowns, with stretches held for at least 20 to 30 seconds.\u201d She also stresses the importance of joint alignment and cautions against torquing the hips, knees or back during stretches.\u00a0<\/p>\n Yoga may be beneficial for young students.\u00a0Kirollos says, \u201cI can\u2019t think of any contraindications to yoga. Perhaps the emphasis should be on attention, stability and breathing for kids instead of flexibility.\u201d\u00a0Zujko says yoga is fine, but the instruction has to be good and bodies should not be forced into hyperextenstion.<\/p>\n Rollers are found in every dance studio and are popular with adult dancers. For kids, Kirollos and Zujko agree rollers are not necessary. Zujko says that young student\u2019s muscles are already more supple as opposed to an adult who may have problem areas that need work. Kirollos adds, \u201cUnless they are dealing with a complaint or condition where it may be helpful \u2013 for example, a child with Sever\u2019s disease.\u201d\u00a0She says if they are nearing a growth spurt, it could be beneficial to start slowly using a light foam roller.\u00a0\u00a0<\/p>\n What teachers need to know<\/strong><\/p>\n Teachers play a crucial role in guiding students toward proper alignment and safe stretching practices. Gradual increases in intensity, depth and frequency, along with breathing exercises, are essential.\u00a0Kirollos suggests introducing dynamic stretching concepts around ages 6-8 and static stretching between ages 8-10. \u201cVery young dancers may benefit more from stability, coordination and strength training than from stretching alone,\u201d she says. Both physical therapists recommend caution due to open growth plates, which remain until adolescence ends (ages 13-17 for girls and 15-19 for boys).\u00a0\u00a0<\/p>\n Zujko highlights the importance of clear communication, especially with young students who think concretely rather than abstractly. \u201cYounger students can\u2019t hold extreme positions; they need time to build strength,\u201d she notes.\u00a0Kirollos recommends teaching students to listen to their body and recognize safe stretching sensations. Pain after a stretch, difficulty breathing or sharp pain are signs to stop. She suggests using a \u201cred light, green light\u201d system to help children understand limits or a 1-10 scale to gauge stretching intensity, with a safe range being 4-6.\u00a0\u00a0<\/p>\n Beyond the dance studio<\/strong><\/p>\n Physical activity should extend beyond dance. Running, jumping, skipping and playing all contribute to developing young minds and bodies. Time away from screens and extended sitting can help keep those muscles moving. A connection to the outdoors and nature are pluses at any age. \u201cFlexibility takes time for the body to adapt to,\u201d Zujko says, and she emphasizes the importance of patience \u2014 perhaps the hardest lesson for young dancers to learn.\u00a0\u00a0<\/p>\n By Mary Carpenter of Dance Informa.<\/a> <\/p>\n The post Flexibility matters: Safe stretching for young students<\/a> appeared first on Dance Informa Magazine<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Flexibility is an important requirement for dancers of all ages. Young dancers, in particular, need flexibility not only to perform but also to maintain overall health. Sometimes, younger students may lack flexibility in specific areas or experience overall tightness that hinders their dance technique. Modern lifestyles can exacerbate these challenges, with excessive sitting and time […]<\/p>\n","protected":false},"author":1,"featured_media":478,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[],"_links":{"self":[{"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/posts\/476"}],"collection":[{"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/comments?post=476"}],"version-history":[{"count":3,"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/posts\/476\/revisions"}],"predecessor-version":[{"id":483,"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/posts\/476\/revisions\/483"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/media\/478"}],"wp:attachment":[{"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/media?parent=476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/categories?post=476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/supplychainstrategynow.com\/index.php\/wp-json\/wp\/v2\/tags?post=476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/a><\/a>