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Improve my Flexibility with Ballroom Dancing

[fa icon="calendar"] Jan 20, 2017 8:11:06 PM / by Audrey Jaspart

Audrey Jaspart

Ballroom dancing can not be considered a sport like football, tennis or basketball but it certainly puts a lot of demands on your body while offering many health benefits. To be a good ballroom dancer, not only do you need to know the right technique for each dance style, you need to be flexible and maintain a high level of strength, balance and endurance. One effect to prepare for the requirements of salon dancing and staying without injuries is to engage in a regular training program, which includes a series of stretching and strengthening exercises.


Ballroom dance burns calories, can help you manage your weight, improve your cardio endurance, reduce your risk of heart disease and lower your blood pressure, according to the American Council on Exercise. When you dance, you support your own body weight, which can improve bone density and reduce your risk of osteoporosis.Be more flexible by practicing ballroom dance. Strength overall, flexibility and balance can also improve.


Indeed, flexibility is an essential physical quality that the dancers should possess, allowing them to perform gestures with maximum amplitude and harmony. Be more flexible by practicing ballroom dance.  Puberty represents the period when it is easier to develop. But rest assured that this one can improve all the life. You can ask yourself the question how can I improve my flexibility with Ballroom Dancing. Try to practice at least 3 times a week to gain flexibility.


 #1 Freeing your shoulders

  •       Lie on the left side with your head resting on your left arm. Your other hand rests on the floor in front of your chest. Fold your legs with your knees almost 90°.
  •      Describe a circle with the right shoulder in a clockwise direction, 5 times, with as little effort as possible. Repeat the same exercise the other way and then change sides. 

#2 Soften your upper body

  •      Stand upright, feet apart from the width of your pelvis. Join your hands behind your back while crossing your fingers and palms to the sky.
  •     Pull the arms backwards and forwards while bringing the shoulder blades back to the column. The chest should be facing forward.
  •      Assemble your hands as far as you can and hold the position for 40 seconds while breathing in and exhaling normally.
  •     Reducing and releasing the arms. Repeat the exercise 3 times. 

#3 Stretching your back

  •       Lie on the floor with your arms crossed. Fold the right leg. The other leg remains stretched to the ground.
  •       Let the right knee fall over the left leg in the direction of the ground to where you can go. Help your left hand by pressing the knee to accompany the movement. Hold the position for 40 seconds while rolling the head to the ground from one side to the other. Breathe quietly. 

#4 Stretching your legs   

  •       Sit on the floor, leg stretched in line with the hip, flex leg.
  •       Bend your right leg, foot against the left knee. Lean on the stretched leg and depending on your flexibility catch the knee, tibia, ankle or toes. Bring the chest closer to the leg. Hold for 40 seconds. Breathe normally by blowing deeply on exhalation. Repeat the exercise 3 times on each side.

If you need some help to be more flexible, why not try to take a FREE 30 min Private Ballroom Dancing Consultationto get some advises from our Dance Instructors?

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