4.2 Dance: warming up

Arts and culture

Grade 4

Creating, interpreting and performing

Module 23

Dance: warming-up

Warming up

Before you can attempt any of the activities you must warm up your body. The warm-up reduces the risk of injury and will make the dances easier to do.

Activity 1

To warm up and develop skill [lo 1.1]

• It will be easier and more fun if you do the warm-up with music. Choose music that is not too fast.

Preparation - stand with feet a hip-width apart, feet facing forward, arms down.

• It is important to keep your body alignment in order to isolate the specific muscles that are being warmed up.
• Correct body alignment will prevent injuries.
• Only move the prescribed body parts and muscles.

Breathing exercise

• Breathe through the nose for four counts and gradually lift the arms sideways.
• Stretch your spine.
• Breathe out through your mouth for four counts while gradually lowering your arms.
• Repeat breathing exercise.
• Stand with feet hip-width apart – knees slightly bent – arms down at the sides

Head- and neck isolations

• Stand with feet hip-width apart, feet pointing forward, arms down at sides
• Head: drop down, up, side to side (repeat eight times).
• Make half circles with your head from right to left, then left to right (repeat eight times).

• Do not move any other part of your body.
• Keep feet firmly on the floor.
• Do not lock your knees.

Shoulder isolations

• Raise right shoulder, then left shoulder alternately (repeat eight times).
• Rotate right shoulder, then left shoulder alternately (repeat eight times).
• Combine head and shoulder movements:

• head up, down, right, left, rotate
• shoulders up, down, rotate
• repeat eight times

• Keep the rest of the body still.
• Try to lift the shoulders as high as possible in order for the stretch to be effective.
• Do not move your head; keep your head facing forward.

Arm warm-up

• Preparation: stand with feet hip-width apart – arms down at the side – do not lock your knees – shoulders square – pull abdominal muscles in – pull buttocks in.

• We will only warm up the arms – do not move any other part of your body.
• Control the movement of your arms.

• Raise straight arms to the side – shoulder height – and drop arms down – repeat eight times.
• Raise straight arms to the front – shoulder height – drop arms down – repeat eight times.
• Combine arm raises – repeat eight times.

• Bend arms at the elbow – forward - and drop – repeat eight times.
• Lift arms up forward – bend arms at the elbow and straighten arms – repeat eight times.
• Combine arm movements.

Upper body warm-up

• Preparation: stand up straight – arms to the side – knees slightly bent – abdominal muscles in – buttocks in

• Make sure your hips are facing forward.
• Do not move your legs and hips.
• Keep feet firmly on the floor.

• Bend your upper body to the right side – facing forward – repeat eight times.
• Bend your upper body to the left side – facing forward – repeat eight times.
• Swing your upper body from the right to the left – starting upright and moving downwards in a semi-circle and ending left upright – repeat eight times.

• Control your swings.
• Keep your balance.