“Begin your dance warm up with slow, gentle stretches that wake up the whole body. Start by rolling your shoulders and neck to release tension, then lengthen your spine with side bends and forward folds. Open your hips with lunges and gentle rotations, and stretch your hamstrings and calves with easy, supported bends. Move in and out of each stretch with control, holding only where you feel a comfortable pull, never pain. Breathe deeply, keep your core lightly engaged, and use each stretch to prepare your body for bigger movements, jumps, and turns.