Stretching vs. Strengthening: The Physiotherapy Approach for Dancers

The Importance of Stretching in Dance

Stretching improves:

Flexibility for higher leg extensions, deeper pliés, and fluid transitions

Range of motion in joints like the hips, shoulders, and spine

Muscle recovery by increasing blood flow and reducing tightness

Types of stretching used in physiotherapy:

Dynamic stretching (e.g., leg swings before class) to prepare muscles for movement

Static stretching (e.g., hamstring holds post-rehearsal) to relax muscles after activity

PNF stretching (contract-relax methods) to safely increase flexibility

?? But too much passive stretching—especially without muscle engagement—can lead to joint instability and overstretched ligaments.

?? Why Strengthening is Equally Essential

Strengthening enhances:

Joint stability (especially in the ankles, knees, hips, and spine)

Muscular control for balance, turns, and safe landings

Injury prevention, particularly in hypermobile or growing dancers

Physiotherapists target key muscle groups:

Core stabilizers (transverse abdominis, multifidus)

Hip stabilizers (gluteus medius, deep rotators)

Ankle and foot stabilizers (intrinsic foot muscles, tibialis posterior)

Scapular muscles for port de bras and arm control

?? Strength provides the control to fully use your flexibility in a healthy, functional way.

?? The Physiotherapy Balance: Flexibility + Strength

Physiotherapists assess:

Whether a dancer’s limited range of motion is due to muscle tightness or weakness

If their excess mobility is compromising control and joint health

The dancer’s specific style and choreography demands

They then create a customized plan that includes:

Stretching tight or shortened muscles

Strengthening underactive or overstretched areas

Neuromuscular training to improve control through full ranges of motion

?? Example: A dancer struggling with arabesque height may benefit from hamstring and hip flexor stretching—but only if paired with gluteal and core strengthening to support the lifted leg and protect the spine.

?? Application in Real-Life Dance Settings

Goal Stretching Focus Strengthening Focus

Improve turnout Stretch adductors, hip flexors Strengthen deep external rotators, glutes

Safe pointe work Stretch calves, toe extensors Strengthen intrinsic foot muscles, peroneals

Higher extensions Stretch hamstrings, hip flexors Strengthen hip flexors and core

Injury rehab Gentle range-of-motion stretches Progressive loading of affected muscles

Prevent overuse Restore muscle length post-class Maintain muscular balance and symmetry

? Tips from a Physiotherapist:

Don’t hold long static stretches before class—use dynamic warm-ups instead

Pair every increase in flexibility with an increase in strength and control

If you’re hypermobile, focus more on stability and joint protection

Use tools like resistance bands, stability balls, and balance boards

Include functional strength training—not just isolated exercises