As dancers, we know that being limber is just as important as being strong.
作为舞蹈演员，我们知道舞蹈前准备活动的重要性。
Without the proper flexibility we aren’t able to accomplish the advanced movement dance requires.
如果没有适当的伸展，我们就不能完成高级舞蹈运动的要求。
Some of us got lucky in the DNA bank but most have to work really hard at gaining flexibility.
尽管我们中有些人有很幸运的DNA库肢体软度，但大多数人的肢体条件真的很难赢得灵活。
Stretching involves many hours of consistency and effort.
身体拉伸需要长时间的坚持和努力。
To help guide the dancer in their quest for a more flexible body, we’ve compiled The Five Secrets to Flexibility :
为了帮助指导舞蹈演员有更灵活的身体，我们汇总五秘密的灵活性 ：
1) Stretching Agenda
1 ）拉伸过程
Dancers need to put aside time to attend to their stretching as often as possible.
舞者需要长时间活动他们的肢体，尽可能多。
The best time to do this is in the span of a dance class.
最好是参加一个舞蹈班。
Get to class early for pre-stretches.
最初的热身拉伸，
It is important that stretching is done before class, during class and most definitely after class.
重要的是，在上课前做完伸展运动，在运动时活动肯定会耽误课程。
Stretching while warm will give the most progress.
拉伸而热烈的将给予最进展。
Muscles don’t easily respond to stretching when they are cold!
肌肉不容易应付拉伸时，冷！
2) Stretching Technique
2 ）拉伸技术
Start by stretching the neck, and literally move down the body focusing on specific areas one by one.
开始伸展的脖子，并沿着字面的机构侧重于具体领域的一个又一个。
Stretching in this way allows the body to ease into deeper stretches.
拉伸这种方式可以让身体放松到更深的延伸。
Think: how can you work on hamstring stretches if your neck and back are tense and inflexible?
想想：你怎么工作的腿筋伸展如果你的颈部和背部的紧张和僵硬？
The body will only gain flexibility if it is stretched properly and in it’s entirely.
身体将只获得较大的灵活性，如果它是适当的延伸和它的完全。
Try stretching in ascending order:
尝试伸展升序排列：
Start with the neck and spine; gently roll the head while standing with perfect posture.
开始的颈部和脊柱;轻轻地滚头，而站在完美的姿态。
Move down to the shoulders, back and rib cage with isolation moves and rolls.
下移的肩膀，背部和肋骨的孤立动作和名册。
Bring arms forward and round back, then hold them behind and roll chest back.
把武器和轮着回，然后按住他们后面，唱名胸部回来。
Roll shoulders forward and backward.
轧辊的肩膀前进，后退。
Stretch the arms by opening them both out to either side and bend the fingers downward at the wrists.伸展的武器，他们都开放给任何一方和弯曲的手指向下的手腕。
Don’t forget bicep stretches as well, lift the elbow straight up in the air and pull it down with the opposite arm, then bring arm across chest and hold with opposite arm.
不要忘记二头肌以及延伸，取消肘连续在空中拉下来的对面手臂，然后将手臂和胸部各地举行与对面的胳膊。
Stretch the sides by bending one arm over head reaching for the other side; keep the hips squared.
拉伸双方的一只手臂弯曲在头深远的另一边，保持臀部平方毫米。
Concentrate on the back.集中于背部。
Do a forward bend and hang there with the neck relaxed, roll up slowly.
做弯曲着，挂有与颈部放松，慢慢卷起。
Also try laying on the back and lifting the legs to touch the ground above the head.
也想试试奠定背部和腿部取消触摸地面以上的头部。
This is a great spinal stretch.这是一个伟大的脊柱伸展。
Stretch the hips by sitting in “Indian Style” and laying down as far forward as possible.拉伸臀部的坐在“印度风格” ，并放下就尽可能向前。
Work on the hamstrings by sitting on the ground with the feet straight out in front.
工作削弱了坐在地上的米直道跑在前面的。
Sit up straight, bring the arms up, flex the feet then bend forward with a flat back.
坐直，使双臂，柔性然后双脚弯曲着一个单位回来。
Open the legs out to second and stretch the inner thighs, do a side bend toward either leg.打开双腿，以第二和伸展大腿内侧，做对双方都弯腿。
Also bring the body forward in this position with a goal to lay the chest on the ground, reach forward as far as possible and hol.
使身体前进这一立场的目标奠定了胸部在地面上，达到了尽可能搁置。
This can also be done against a wall for more resistance.这也可以做靠墙更多的阻力。
Work the quadriceps by sitting on the knees (while leaving the calves underneath the body), lay the torso back as far as possible, try to lay on the ground or at least on the elbows.股四头肌工作由坐在膝盖（同时离开牛犊的身体底下），躯干奠定了回来尽可能尝试躺在地上，或至少在胳膊肘。
Do a split to the left and to the right.
不要分裂的左边和右边。
If a split hasn’t been achieved yet then still try and hold it.
如果分裂尚未实现尚未然后仍然尝试和持有。
Try bending either the front or the back leg if the spilt isn’t yet developed, and try reaching the body over the leg with a flat back.
尝试弯曲无论是前面或后面的腿，如果泄漏尚未开发，并尝试进入人体的腿与一个单位回来。
Also try to roll through the middle split and land in “frog” position.
也试图通过推出中间分裂，土地的“青蛙”的立场。 Or just lye on the stomach and bend both knees so feet are together (frog position).
或只是碱液对胃和两个膝盖弯曲，使脚在一起（青蛙的立场） 。 This is a great stretch for turn-out.这是一个伟大的延伸的投票率。
Each of these stretches will be uncomfortable initially, but with dedication there will be improvement.所有这些延伸将最初不舒服，但奉献精神将有所改善。
3) The Committed Stretcher
3 ）承诺的担架
Stretch as often as possible.
张力尽可能频繁。
Stretch while watching TV, doing homework, reading….
伸展的同时看电视，做功课，阅读... 。
Putting as much effort into stretching as dancing, is what it takes to see real results.把多的努力伸展的舞蹈，是如何才能见实效。
A dancer who doesn’t dedicate several days a week to stretching just isn’t going to see the payoff.
一名舞蹈演员谁不投入数天一个星期的伸展公正是不会看到回报。
Remember that no matter how strong of a dancer you may be, if your flexibility needs work then your dancing suffers!
请记住，无论多么强大的一名舞蹈演员您可能会，如果您需要灵活的工作那么你跳舞患有！
4) Stretching on the Clock
4 ）拉伸时间
Deep stretching requires a good amount of time.
深拉伸，需要一个良好的大量时间。
Each stretch has to be held literally, for a few minutes a piece.
每个伸展已举行字面上看，几分钟一块。
Rushing a stretch won’t help progress.
匆忙一段将无助的进展。
A good idea is to get a timer, and time each stretch.
一个很好的想法就是让计时器，并每一段时间。
Relax the muscle while in the depth of each stretch.放松肌肉，而在每一个深度延伸。
Then hold it for until the timer rings.然后按住它，直到计时器戒指。
The idea is to feel comfortable in each stretch.想法是感觉很舒服在每个伸展。
5) Supplemental Stretching
5 ）拉伸补充
Take a class just for stretching!
以一类公正的伸展！
Try Pilates, Yoga or stretch classes.
试试普拉提，瑜伽或伸展课。
These classes can be found at the local gym, private studios, parks and recreation centers or the local community college.
这些课程可以在当地的体育馆，私人工作室，公园和休闲中心或当地的社区学院。
Really commit to these classes and learn the art of stretching in it’s own right.
真正致力于这些课程和学习的艺术伸展在它自己的权利。
Let’s face it, dancers who are not limber are left behind.
让我们面对现实吧，舞蹈家谁不灵活是被甩在后面。
Being limber is necessary in dance so treat it as a high priority!
正在准备活动是必要的，舞蹈，以便把它作为一项高度优先！
Take the time to focus to get the results desired.花时间把重点放在获得理想的结果。 Remember though: be kind to the body.
但请记住：善待身体。
Pushing the muscles to quick and enduring pain is counter-productive.
推进肌肉迅速和持久的疼痛是适得其反。
The idea is to gently stretch the muscles, not injure them.
想法是轻轻拉伸肌肉，而不是伤害他们。
Overstretched injured muscles are full of scar tissue that is permanent and un-pliable… So take care, be committed and stay focused: improvement is inevitable!
超负荷受伤的肌肉充分的瘢痕组织，是永久性的，并取消柔韧...所以照顾，承诺和专注：改善是不可避免的！
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