5 Essential Dance Stretches Every Young Dancer Needs to Stay Strong and Confident
- Libby Welch
- Oct 24
- 3 min read
We believe every dancer deserves to move with confidence and care, and that starts with great dance stretches. Stretching is more than a warm-up; it’s a way to protect growing bodies, calm busy minds, and create healthy habits that last a lifetime.
Whether your child is twirling through their first ballet class or mastering leaps in jazz, regular dance stretches help them feel strong, focused, and ready to shine.
The Movement Haven Cheer
Every Tiny & Mini Mover class at Movement Haven begins with a special moment, our Movement Haven Cheer, created by Miss Lily! It’s a joyful ritual that encourages self-belief and teamwork, helping even our youngest dancers start class with smiles and confidence.
Movement Haven Cheer
I am strong
I am kind
I am brave
I am smart
I am a dancer!
This simple, powerful cheer sets the tone for every class. It reminds our dancers that they are capable, creative, and loved - long before the music starts.
5 Favorite Dance Stretches from Our Movement Haven Teachers
Our instructors guide each dancer through gentle, purposeful stretches that strengthen the body and prepare the mind for class. Here are a few of our teachers’ favorite stretches:
#1 Butterfly Stretch
Perfect for improving hip flexibility and turnout, this is a favorite of Miss Libby. Dancers sit tall, feet together, and gently lower their knees - a simple stretch that encourages posture and calm breathing.
#2 Standing Side Stretch
Miss Taylor loves having dancers “make a rainbow shape” with their arms overhead! This stretch lengthens the spine, engages the core, and boosts body awareness - especially helpful in jazz and hip-hop classes.
#3 Cat-Cow Flow
When Miss Madelyn teaches, she loves this playful stretch that connects breath to movement while improving back flexibility - perfect for lyrical, jazz, and strength classes.
#4 Hamstring Reach
Dancers sit tall, reach toward their toes, and hold gently - a wonderful way to build patience and focus while increasing flexibility, a favorite stretch of Miss Lily.
#5 Ballet Port de Bras Stretch
A Movement Haven favorite from our ballet professionals Miss Sophie & Mr. David! Standing tall in first position, dancers slowly lift their arms through a graceful port de bras. This movement strengthens posture, increases shoulder mobility, and teaches dancers the beauty of controlled, expressive movement.
Dance Stretches for Mind and Spirit
Stretching at Movement Haven isn’t only about flexibility, it’s about mindfulness. We encourage dancers to slow down, listen to their bodies, and breathe deeply before class begins.
Parents often share that their dancers come home more relaxed, centered, and proud - proof that a few mindful minutes of dance stretches can nurture not just the body, but also the heart.
Keep Learning with Movement Haven
We love supporting our dance families beyond the studio! Continue exploring how to help your dancer grow:
At Movement Haven, we believe confidence is built one step at a time, both in the studio and at home. This Mayo Clinic article highlights simple ways parents can help kids grow into confident, capable individuals, from celebrating effort to modeling positive self-talk. It’s a powerful reminder that every encouraging word and moment of support helps children shine - on and off the dance floor.
Flexibility is key to every dancer’s growth, but how we stretch matters just as much as how often we do it. This Dance Informa article dives into safe, age-appropriate stretching practices that help young dancers build strength and mobility without risking injury. At Movement Haven, we share this same belief: mindful movement and proper technique set the foundation for lifelong confidence and healthy, happy dancing.
Join the Movement
Ready to see your dancer grow stronger in body, mind, and spirit? At Movement Haven, every class begins with intentional dance stretches that help kids feel confident and connected through movement.
“From their first Movement Haven class three years ago, my girls fell in love with dance. The teachers have been so welcoming, supportive, knowledgeable, and patient. They’ve helped my girls gain confidence both inside and outside the studio.In a time when the world can feel heavy, I’m thankful for Libby and the Movement Haven team for creating such a supportive, safe environment for my children.”— Lindsey Bell, Movement Haven Parent
Give your child the gift of movement, mindfulness, and magic - one stretch at a time. the dance floor.
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