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Secret to Unlocking your Irish Dance Flexibility

Updated: Feb 16, 2023

Irish dance mobility, Irish dance flexibility, Irish dance strength and conditioning

It’s the end of dance class and you're mindlessly going through a series of stretches. Bending down into a lunge and holding it for a few seconds, then moving on to another stretch. You’ve been doing it after each class but are seeing limited progress. If you are not seeing improvement in your range of motion (ROM) immediately following, the stretch is not effective and not working!

It’s time unlock the secret to improving your flexibility for Irish dance and it’s simple…MOVE!

Let’s take that same stretch you were bored with at the end of dance class, holding a lunge for a few seconds. Now let’s MOVE through it hunting around in every corner, finding all the tight spots. Then when you find one, hang out there for 10 seconds, breathe into it, then keep moving. Slowly twist to one side, then the other. Extend your upper body forward or back. MOVE around in each stretch for a minute or two. Explore where your muscles are limiting your ROM and MOVE through those areas. Stretch with a purpose!

One thing I love to do with Target Training Athletes is check their progress immediately after they’re done with a mobility exercises by comparing one side to the other. After we finish the right side, I’ll ask, “do you feel a difference in the length between your two legs?” or “can you feel the difference in the mobility in your hips?” The answer is always a resounding YES!

Try it out at your next class. Instead of holding a stretch, MOVE around in it. See the video example for a lunge.


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Lunge Mobility Example

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