Develop a simple stretching routine that is both painless and relaxing. Choose exercises that systematically target the neck, upper back and shoulders, lower back, hip flexors, hamstrings, quads, calves and ankles. Motivate yourself to stretch regularly - as frequently as twice a day - by reminding yourself that greater flexibility is measurable and that both you and your audiences will appreciate the difference.
Walk or lightly jog in place for five to 10 minutes before stretching to raise your body temperature and increase circulation. Warming up in this manner makes stretching more effective and will reduce the likelihood of injury. When you begin to feel warm, progress to dynamic stretches, such as side-to-side lunges with your arms reaching overhead.
Be conscious of your breathing as you stretch. Maintain a relaxed mental state throughout your stretching routine. Breathe deeply and slowly and avoid an attitude of forceful determination. Forcing a stretch can be counterproductive, and could cause joints and muscles to resist rather than open up and lengthen.
Concentrate on proper alignment and be strict about using correct form. Stop stretching if you feel pain and determine the cause of your discomfort before resuming. Adjust your stance if necessary and review proper technique. Ask for guidance from a dance instructor or other professional if you continue to experience pain or extreme discomfort with a given stretch.
Use resistance bands. Pack a resistance band in your dance bag and plan to remain in the studio an additional 15 to 20 minutes after every class. Use the resistance band to target various key muscles groups. Low-resistance exercises with a band can increase a dancer's flexibility as effectively as stretching does.
Join a yoga class. You can benefit from the variety of poses, the instructor's knowledge and experience and the consistency that formal classes offer. A qualified yoga instructor can expose you to stretching poses that target virtually every part of the body, so wherever you experience tightness or limitation, yoga can probably help you reach your goal of achieving greater flexibility.