There has been some debate as to whether or not a performer, such as a baton twirler or dancer, should warm up before or after their class, but it can be contingent on the type of stretching. Today, we are going to focus on the proper way to warm up, as properly doing so improves your range of motion and also can reduce your chance of injuring yourself.

• Jog in the Same Spot: As you begin to jog, be sure to increase the speed so that you elevate your heart rate and keep your landing as soft as you can to protect your knees. As your breathing increases, it means that oxygen is being delivered more effectively to your body, and when your heart rate increases, the extra blood flow prepares your muscles for the upcoming physical activity.
• Rotate Arms in a Circular Motion: By swinging your arms in a circular motion for about 30 seconds, and then resting, and then repeating, you are warming up your arm muscles so that their full range of motion can be achieved.
• Spinal Twist: While standing, keep your feet on the ground, shoulder-length apart, and while keeping your hips facing forward, rotate your upper body to the right. Then, have your torso face back to the middle and then to the left.
• Bend at the Knee: While standing, bend your torso at the hips and reach your hands to the ground to then gently bounce at the knees. Let your arms sway for about 25-35 seconds, and be sure to not bend too much.

As with anything, if you feel any discomfort, stop immediately. Stretching is a gradual process and should not be forced, as you risk the chance of tearing your muscles. If you would like more tips to improve your baton twirling, please browse the rest of our blogs. If you need any supplies to help complement your baton twirling, please call us at 931-528-7829, or contact us online. We will be happy to help.

Posted: 4/25/2016