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Since we're talking about Mexican folklorico dance, it's really important for us to stretch
to have our body warm. That would help us avoid injuries and to make our body be ready
to go. In folkorico dance, one of the things that is more important is your arms, your
knees, and your heels, which will include your feet as well. Make sure you really stretch
those 3 things; your arms, your knees, and your feet. I'm going to go through basic stretches
that you can do. You can do repetitions of 8. Just keep in mind most important, arms,
knees and feet. To start any sort of folkorico dance you can start with your head moving
it from right to left, which we're going to be spotting later on. You could also roll
your head either right to left in circles. You need to really have your shoulders relaxed
as you're stretching. You can go forward and back, back and forward. Repetitions of 8.
You can go shoulders up. Hold it there for 4, shoulder down, hold it there for 4. Alternate
your shoulders. You can then go to arms. Same thing in circles alternating them. You can
go to stretching your shoulder alternating as well. The back, same thing. You can then
go to your torso, which would include your hips. Circles, side to side. Using your arms
as well to go to side to side. Now, we're using your head, shoulders, torso, and your
hips. From there, we can do some roll downs, which will initiate from your head down to
your feet as far as you can go. You can hold it there for 8. Stretch, come up for 8. That
really, really helps your back and that helps your whole body to be stable and in control.
Then we're going to get our knees, which you can roll that from side to side or in circles.
Once again, make sure your really get your knees warm because this can put some stress
in your knees. You can also go back into your. Make sure you put your heels to your butt.
You can do some repetitions of that. The twisting of the ankles as well to get your ankles warm.
Same thing with the other leg. Now we have gone all through the body. We can then add
plie and releve, which this is now putting our muscles to work. So now we have stretched.
Now, we're putting our muscles to work. You alternate your feet going one and one. You
can do some. As you're moving your feet, you can go to through your arms. Now we're really
getting our muscles warmed up. Those are some of the basic exercises and stretches that
you can do for Mexican folkorico dance.