3 Essential Stretches before Bhangra
- Dr. Kristi Govind,PT, DPT
- Jan 15, 2019
- 3 min read
Updated: Mar 7, 2019
Stretching should be integrated before and after any strenuous physical activity to optimize length/tension relationship, prevent any activity based injuries, and to maintain flexibility. Flexibility to the ability to move a joint through an unrestricted, pain-free ROM. Physiologically, the musculotendinous unit elongates as the body segment moves through the ROM. Bhangra is an extremely high energy aerobic dance form which includes high velocity intensive movement patterns in multidirectional planes....talk about LEG DAY! Whew! Bhangra is truly one of my favorite dance forms because it is so hype and allows me to have such a great aerobic workout!
As I get older, I realize the importance of maintaining proper nutrition, flexibility, and engaging in fitness training that allows me to stay young and fit! I prefer to use dynamic stretching as a warm-up to my bhangra workouts, and static stretching as a cool down! Dynamic stretching prepares you for your workout by using active motion through available range of motion (ROM) in active swift patterns, increasing circulation through increase in heart rate, and by targeting sport-specific movement patterns. Dynamic flexibility is the active ROM of a joint and is dependent upon the amount of tissue resistance met during active movement. I recommend spending 1-2 minutes per stretch (around 5 minutes total)!
Here are a few of my favorite dynamic stretches that I love to incorporate before my Bhangra routines!
1. The hip abductors and adductors are muscle groups largely utilized with bhangra motions therefore its beneficial to warm up these muscle groups with a dynamic stretch such as the one illustrated below!
Peep below for an insight into the anatomy of your adductor musculature. :)
2. The hip flexors and extensors are large muscle groups largely utilized with bhangra motions, as well! This muscle group is prone to overuse injuries due to commonly being "tight." This can be caused by spending a lot of time in a seated position. This is especially applicable to students sitting in lecture or employees who sit at a work desk or simply just a lack of strength! The picture illustrated below is demonstrating kicking forward/backward in a swinging movement pattern to address hip extensors and hip flexors (be sure to prevent trunk rotation).
Extremely tight hip flexors can pull your pelvis in an exaggerated anterior pelvic tilt causing an exaggerated lumbar curve as illustrated below.
3. Bhangra is a full body workout therefore you cannot forget about your upper extremities! Michael Phelps is notorious for this dynamic upper extremity stretch before he takes a dive! This motion illustrated below is in the transverse plane which is great at warming up our upper extremities, chest, and back!
Big, fast movements such as Bhangra can cause a lot of strain on the rotator cuff tendons especially if you have decreased biomechanical alignment commonly due to poor posture, decreased back strength, decreased deep neck flexor strength, and tight pectorals. Tendonitis of the rotator cuff tendons is a common overuse injury illustrated below. Sustaining movements that improve stability along with muscles that stabilize such as planks are great ways to prevent such injuries, improve joint nutrition through loading, and work on improving overall muscle efficiency.
Try incorporating these three stretches into your warm-up to help you get the most out of your Bhangra workouts, decrease muscle soreness, and improve overall muscular efficiency! In addition, maintaining muscular efficiency promotes optimal biomechanical alignment and reduces tension placed on knees and ankles by allowing the larger muscle groups to " carry their weight" to their full potential!
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