Three Stretches Every Irish Dancer Should Do Daily

Look, we get it. Between classes, Feis prep, and the school, squeezing in yet another thing to your routine might sound like a hard “no.” But hear us out - just three quick stretches a day can make a huge difference to how you’re Dancing (and how your body feels after!).

These aren’t just any stretches either. These are the holy grail of mobility moves for every Irish Dancer who wants straighter legs, amazing arches, and fewer injuries. So let’s get into it!

Downward Dog 🐶

Yes, it's a yoga move. Yes, it's named after a dog. But Downward Dog is pure gold for Irish Dancers. It targets the calves, hamstrings, shoulders, and spine - all the places we ask a LOT from in our Dancing.

How to do it:

• Get on your hands and knees.
  
  
• Tuck your toes and lift your hips toward the ceiling, making that upside-down V-shape.
  
  
• Drop your heels toward the ground and push your head between your arms.
  
  
• Breathe deep for 5 counts and then repeat x8.
    

Cat/Cow 🐱🐮

Cat/Cow is the perfect little spinal warm-up that makes everything feel looser, lighter, and less like you’ve been hit by a bus post-class.

How to do it:

• On hands and knees, inhale and arch your back, lifting your head and tailbone (your booty!) (Cow).
  
  
• Exhale and round your spine up like a Halloween cat - think about tucking those hips and engaging your abs whilst pushing your upper body to the ceiling (Cat).
  
  
• Repeat 8–10 times with slow breaths
  
   

Kneeling Big Toe Stretch 🔥

This one’s not for the faint of heart, but if you want gorgeous points and powerful pushes off the floor, it’s a must. The Kneeling Big Toe Stretch targets your toe mobility helping you to jump higher and achieve show-stopping arches!.

How to do it:

• Kneel down and tuck your toes underneath - so the bottom of your toes is pressed into the floor.
  
  
• Slowly (gently!) sit your hips back onto your heels - remember to tuck your hips underneath you and avoid a ‘duck bum’!
  
  
• Hold for 30 seconds to 1 minute while trying to remember to breathe.
  
  

Want More? Learn to Move Like a Champion (Because You Are One)

These three are just the warm-up act. If you’re serious about Dancing better, feeling stronger, and not needing an ice bath every other week, we’ve got something for you: our FREE mini course, Move Like A Champion, available now in the MWM app!

🎉 Inside, you’ll find:

• Loads more must-do mobility exercises for Irish Dancers
  
  
• Fresh content added all the time to keep you growing
  
  

And best of all? You’ll get access to our free mini community, filled with Irish Dancers from across the world who are just as obsessed with toe height, turnout, and perfect rhythm as you are.

➡️ Download the MWM app now and start moving, Dancing, and feeling like the champion you truly are.