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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.

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Source:  OpenStax, Arts and culture grade 4. OpenStax CNX. Sep 17, 2009 Download for free at http://cnx.org/content/col11087/1.1
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