Stretches to Improve Flexibility for Competitive Dance

Competitive dance is full of quick turns, synchronized movements, and high energy. It takes hundreds or even thousands of hours of practice to achieve the perfect routine. Today’s blog from Rocky Mount Event Center takes a look at some stretches to improve flexibility for competitive dance.

Related Post: What to Expect From Competitive Dance Events at Rocky Mount

Hip Flexor/Quad

Kneel in a deep lunge with your back leg on the floor. Then flatten your back until you feel a stretch in the front of your hip. Hold this stretch for 20 to 30 seconds, and repeat for the other leg. Hips are vital to competitive dance competitions, as they are important for moving the legs and lower back.

Another great stretch can be performed by grasping your foot with your hand and holding it for 30 seconds. Grab the back of a chair with one hand, and then lift the opposite leg behind you until you can grab it with the hand on that side. Maintain a flat back and keep your knee close to the opposite leg to avoid overstretching. 

Calf Stretches

Find a sturdy wall. Then stand with your right foot behind you and the left foot in front. Bend your front leg and keep the back leg straight, as if you’re making a kind of triangle with the floor. Put your hands on the wall and lean forward until you feel a stretch in your back calf. Hold this stretch for 30 seconds before moving to the opposite side. This stretch keeps your calves limber ahead of performing dynamic leg turns and jumps for competitive dance.


Knees are often subject to sports injuries, particularly if you don’t stretch them properly. Lay on your back with a towel roll under your lower back. Place a resistance band under one foot and use it to raise the same foot. Keep the opposite leg bent with the foot flat against the floor. You should feel a stretch in the back of the thigh. Hold for 30 seconds. 


Don’t over-stretch. Go easy on stretching, and stretch just enough until you feel just a little tightness.

No bouncing movements. Bouncing movements during stretches may not be good for your muscles. Rather, move slowly and gradually for competitive dance stretches.

Stretch after the performance, too. Cooling down after quick movements is important to prevent strains and sprains following your routine.

Related Post: Competitive Dance – Judge Expectations

Competitive Dance Events at Rocky Mount Event Center

Rocky Mount Event Center is the perfect place to host competitive dance events! Contact us or call (252) 231-3490 to find out more about when we’ll have upcoming dance competitions at RMEC!