Stretch all of the muscle groups you will be using, in all of the directions and movements you will be using in your dance.

Stretch slowly and smoothly, until you feel a stretch but never pain, and never 'bounce'. Stretching too far, going too fast or 'bouncing' can set off reflexes in the muscles which makes them tighten up as the body tries to protect itself. This is not going to help you stretch and can actually lead to injury. Recent research has shown that stretching too hard before activity might even make you more prone to injury. Go for a moderate intensity and respect your body.

Keep breathing while stretching, slow and easy. Never hold your breath.

Always do your stretches with good alignment (we will cover this in more detail in the next edition).

Stay relaxed while you are stretching. It is easy to tense up with the effort of working hard, but you will just be fighting yourself.

Don't push for big changes in your flexibility over a short period of time. It is useless to become flexible without building the strength and control to be able to use it, as this can lead to pain and injury. Aim for a steady but gradual improvement and also work on strength and control during other class times such as corner work (progressions) in jazz, and barre and centre work in ballet.

If you are stretching and feel that you may have injured yourself, stop straight away, apply ice for 10 minutes, and rest. Do not use heat and do not go back to stretching or dancing. If it remains sore, keep icing for 10 minutes every two hours. If the pain has not completely gone by the next day or if you are at all concerned, see a physiotherapist as soon as possible.

These are some more specific guidelines which also need to be kept in mind:

Be careful during growth spurts in the teenage years. The muscles and their tendons are under a lot more strain at this time and therefore need to be treated with care. Stretching should be more gentle than usual. If a dancer has 'growing pains', professional advice should be sought from a physiotherapist.

Dancers who are always very stiff and inflexible (hypomobile) despite stretching should see a dance physiotherapist as there may be a problem with their pelvis or back which is causing the muscles to stiffen up to protect the body. Stretching alone will not improve flexibility for these dancers.

Dancers who are naturally very flexible all over (hypermobile), for example dancers who can do the splits cold, should generally not be stretching any further. They often love to stretch, but in fact they usually need to focus more on

We like to think we know a lot about stretching, but it is not actually very well understood. There is very little research which tells us how it should best be done, and some recent research has even shown that stretching before activity may in fact make it more likely that you will injure yourself. So where does that leave us?

Being flexible is certainly a part of being a great dancer, but we need to achieve it in the safest way possible. In this article we will look at the parts of stretching safely and well that we do understand, and then we will cover some specific stretches in more detail over the next few articles.

What are we really stretching?

When we stretch, we usually think of the muscles. This is certainly where you feel sore in the days following an intense stretch class. But in fact there is far more to it.

To be flexible, we actually need everything in the body parts we are moving to be able to stretch and slide past each other. This includes the muscles, the tendons at the ends of the muscles, the ligaments of the joints, the nerves, and the fascia (pronounced fash-ee-ah) which is the fine tissue which surrounds, supports and connects all of the structures in the body.

Many small movements at all of these different places add up to make the overall larger movement you are performing. When you move or stretch all of these parts can come into play.

How do we get more out of stretching?

The following is a list of general guidelines which may help make stretching safer and more effective:

Warm up first. Just stretching is not warming up, and neither is a hot shower. You need to do at least 5-10 minutes of aerobic-type activity and gentler versions of movements you will be doing in your routine, and for even longer when it is colder. Gradually build the intensity and then move on to stretching. Straight after dancing is also a good time to stretch as you are already warm.