"The barre is not for warming up- the barre is for improving technique." -Orlando Molina
Introduction
One of my most amazing teachers, Orlando Molina, always used to say that barre is for improving technique, and not for warming up. Even when I was tired and did not want to stretch and do my conditioning exercises before class, I always knew he was right. If you are not really warm (or at least getting warm) by the time the barre starts, then it can be difficult for your muscles to develop properly and to gain muscle memory for your technique. The barre is one of the few moments in a dancer's day where they have the chance to really evaluate their technique and to work on it, so being warm enough to really do that is absolutely critical. Here are some things to keep in mind for before you start class:
Read on for more specific ways to warm up before class!
- Go easy on the stretching
- Focus on conditioning the most important muscle zones: core, back, and legs
- Take a moment to take care of your body
- Hydrate
- Consider doing some yoga
Read on for more specific ways to warm up before class!
Stretching
Stretching is something that you should really do once you are already warm, as this prevents injury and is when your muscles are the most malleable, thus improving your flexibility. So, I do not recommend working on your splits or anything as intense as that before you take class. However, some light stretching that will get your body ready for ballet placement never hurts. Try some like these:
If you are sore and/or have an injury, take a moment to take special care of this part of your body. Use a foam roller or tennis ball to "roll out" any tight muscles, especially in your calves and your IT band. Use a theraband to warm up your ankles (plus this builds strength!), or just massage any part of your body that might need some extra help in getting warm. It also never hurts to wear some warm ups, such as leg warmers or knitted tights, which you can take off after the first plié combination once you get your blood flowing.
- Sit up straight and put your legs out in front of you, with straight knees. Fold over your legs as you exhale, keeping the knees straight and the toes pointed. Roll up slowly and repeat a few times, coordinating with your breath. This will help engage your legs, warm your back up as you roll through each vertebra, and get your hamstrings ready to dance.
- Butterfly- this is great to help your legs find their turn out before you have to hold it while standing. "Flap" your knees to warm up your hips, and try to stretch over your legs as you exhale.
- Runner's lunge- this will stretch out your hamstrings, which is especially important when working on extensions. This stretch will prepare your hamstrings and quads for the very intense flexion they will experience during devéloppés.
If you are sore and/or have an injury, take a moment to take special care of this part of your body. Use a foam roller or tennis ball to "roll out" any tight muscles, especially in your calves and your IT band. Use a theraband to warm up your ankles (plus this builds strength!), or just massage any part of your body that might need some extra help in getting warm. It also never hurts to wear some warm ups, such as leg warmers or knitted tights, which you can take off after the first plié combination once you get your blood flowing.
Conditioning and Getting Warm
Conditioning exercises are a great way to "wake up your muscles" a bit after you're done stretching. Target the biggest muscle zones in your body, including your core, back, and legs, so that by the time you stand up these areas are fully awake. Some great options include:
Check out the links below for video examples!
- Start with some yoga sun salutations. This is a great way to gently wake yourself up and to start moving, instead of just jumping into what can sometimes be an intense exercise. Usually, three sets does the trick.
- Do some crunches. This will not only warm you up and increase your heart rate, but it will also bring your awareness to your core, so that you are more likely to not forget about it once you start dancing.
- Do some leg lifts, scissor splits, or inner thigh work outs. These exercises will get your legs moving and will also help you learn to use your muscles properly.
- Arm circles and arm waves. These will tone your arms and give you the strength to hold them up in class and will help warm up your back.
Check out the links below for video examples!