1. DON’T – Sit in long sustained stretches when you are cold.
Over the holiday period, often dancers spend more time stretching than actually dancing. And then, usually, because you are feeling a bit tight, you will sit in a stretch whenever hanging out on the floor... Sound familiar? Well, the problem with this is that when we hold a muscle on a sustained stretch, the load is often taken at the weakest part of the muscle, putting it at risk of injury. Instead; try the Sun Salutations in the Front Splits Fast Program or the Fascial Mobility exercises. his frustrating and far too prevalent issue? There are many ways to avoid this injury, so here are a few important steps you can take to avoid Hamstring Tears.
2.DON’T - Do long stretches, and then start dancing.
Sometimes, if you know that you are about to get active, you will sit into a stretch for a sustained period of time. Remember that if a muscle has been on a long stretch the muscle fibers will not actually be able to generate as much force as normal for about 20 – 30 mins until after you come out of a stretch. Always remember to 'wake up' your muscles before going from stretching into dancing to ensure that you are using all of the muscle.