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.

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Posted: 4/25/2016

For many performers, whether they are a baton twirler, dancer, or gymnast, there comes a time when an all-day practice is needed to prepare for a competition or a show. Working so extensively for many hours means that the body needs the proper hydration and fuel to maintain a high level of engagement to perfect the routine for the competition or show. The experts in everything related to baton twirling, Starline Baton, explain what the body needs to stay full of the proper energy to power through.

1. Nuts & Seeds: Nuts and seeds are the perfect snacks to help you power through a long day of practice. For example, pumpkin seeds are are an excellent choice as they contain the anti-cramping mineral: potassium. Peanuts are a great way to fill up without feeling too full. Just be sure they are unsalted because the sodium found in salt can contribute to dehydration. Raw almonds feature the good kind of fat that helps maintain a feeling of fullness.
2. Fruit: Try packing some dates to take with you. These little pieces of heaven are full of fiber, which helps you feel full, and also has calcium, copper, iron, and magnesium, which, again, helps with keeping your muscles from cramping. Also, think about a medley of fruits like freshly sliced pineapple, an apple, a grapefruit, or banana. You cannot go wrong with fruit as long as it is fresh.
3. Yogurt: Bring a container of organic Greek yogurt and throw in a handful of granola. The benefits of Greek yogurt are outstanding as it has double the protein of regular yogurt, along with half the carbs and half the sodium. By adding granola, it will just add to that full feeling without weighing you down.

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Posted: 4/11/2016