A warmup is essential as it prepares a dancers body for physical activity. As well as preparing muscles and joints for dance, there are also other benefits which help to ensure the safe practice of dance. An effective warmup will prepare the body and mind for the coordination and strength needed for complex, technical movements. Also, by doing a warmup the risk of injury is greatly minimised, and muscle relaxation and contraction is encouraged in the body. A successful warmup should include 3 parts, one section of pulse raisers such as star jumps and high knees to increase the body temperature by 1-2 degrees, optimal working temperature and increase blood flow around the body, therefore delivering more oxygen to the muscles. Part 2 should include exercises to mobilise the joints, such as shoulder rolls and head rolls, which will prepare the joints for physical activity and increase
synovial fluid in the joints, which will increase range of motion. Part 3 should be a series of stretches of major muscle groups to prepare muscles and reduce risk of injury. Each stretch should be held for around 10-15 seconds, and you should never bounce the stretch, you should feel a gentle stretch in the muscles rather than a tear. A warmup can also include dance specific exercises to prepare your body for certain dance styles. For example, isolation exercises for contemporary. A full warmup should be around 15 minutes of continuous, rhythmic movement which gradually builds in intensity to increase blood flow and ensuring enough oxygen is being delivered to the muscles. A warmup is simply to prepare the body and mind for physical activity and reduce risk of injury, so it is important to remain in your level of ability and not push yourself too hard, as this could cause injury.