Dancer's Stretch
Dancer's Stretch is a flexibility – hip and torso rotation exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Hip abductors, Gluteus maximus
- Exercise type
- Flexibility – hip and torso rotation
Exercise technique
- Seating
Sit upright on the floor with one leg straight in front.
- Crossed leg
Plant the other foot outside the extended leg, keeping that knee bent.
- Hand support
Place the hand on the bent-leg side on the floor behind you.
- Arm placement
Lightly rest the opposite arm outside your bent knee.
- Rotate
Lengthen your spine upward and turn your chest toward the bent-leg side.
- Hold
Keep both sitting bones grounded and breathe into a comfortable hip and back stretch.
- Exit
Turn your torso to center first, then uncross your leg and repeat on the other side.
Key technique points
- Lengthen upward before rotating.
- Do not use strong leverage against your knee.
- Keep your hips grounded.
- Use only light support through the rear hand.
- Keep the extended leg relaxed.
- Turn your neck with your chest.
Common mistakes
Slumping the back
Do not round your chest and lower back while rotating.
Pushing the knee
Do not force the bent leg across with your arm.
Lifting the hip
Do not lift a sitting bone to increase rotation.
Hanging on the hand
Do not overload the rear arm and compress your shoulder.
Leading with the neck
Do not turn only your head backward before your chest rotates.
Releasing quickly
Do not swing your torso forward out of the stretch.
Frequently asked questions
Dancer's Stretch: why is “Slumping the back” a mistake?
Do not round your chest and lower back while rotating.
Dancer's Stretch: why is “Pushing the knee” a mistake?
Do not force the bent leg across with your arm.
Dancer's Stretch: why is “Lifting the hip” a mistake?
Do not lift a sitting bone to increase rotation.
Dancer's Stretch: why is “Hanging on the hand” a mistake?
Do not overload the rear arm and compress your shoulder.
Dancer's Stretch: why is “Leading with the neck” a mistake?
Do not turn only your head backward before your chest rotates.
Dancer's Stretch: why is “Releasing quickly” a mistake?
Do not swing your torso forward out of the stretch.
What should I focus on when doing Dancer's Stretch?
Lengthen upward before rotating. Do not use strong leverage against your knee. Keep your hips grounded. Use only light support through the rear hand. Keep the extended leg relaxed. Turn your neck with your chest.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.