Dynamic Stretch Warm-Up
Optimize your performance and prevent injury with this continuous, dance-inspired dynamic stretching routine. Originally designed as a ballet boot camp and developed alongside expert physical therapists, this program seamlessly blends mobility, flexibility, and balance work without any pauses in between. As the routine progresses, it naturally builds in speed and cardiovascular demand, making it the perfect warm-up prior to any class, rehearsal, or athletic performance. Best of all, every movement is highly customizable with both low- and high-impact variations, allowing you to tailor the workout to exactly what your body needs today.
Dynamic Stretch Work-Out
This program is based on the pioneering work of the original Spine Program founded in 1992 at New England Baptist Hospital by Lisa Childs, PT. It was later adapted for dancers and performing arts athletes from the 2015 Movement Recovery System developed by Jeff Frankart, PT, MSPT, and used in his practice, The Fix. In 2016, Heather Southwick, PT, MSPT, SCS, further modified the routine specifically for dancers during her work with the Boston Ballet. To get the most out of this workout, keep the following guidelines in mind: all movements should be entirely pain-free, so feel free to decrease your range of motion or impact as needed. The routine is designed as a continuous flow to enhance neuroplasticity, meaning there should be no rest-stepping between movements. While there is no specific timing element and you can move at your own pace—which will naturally increase as you get more comfortable—each exercise should be performed in sequence for at least 30 repetitions or 1 to 2 minutes. Finally, remember that the more you engage your arms, the greater the cardiovascular benefit you will receive.
DYNAMIC STRETCH VIDEOS
