If your neck muscles aren't sufficiently warmed up, they can pull. To perform a neck turn, stand up straight with your hands on your hips, glance to the right and left for a beat. Do the same moving your head up and down for about 8 counts. Once done, move your head in a clockwise circle slowly, then counterclockwise.
Shoulder rolls stretch the tendons and muscles in the shoulder area, reducing the risk of neck and back injuries while dancing. To perform a shoulder roll, stand tall with your head forward, lift your shoulders toward the ceiling, and then drop them.
Circulate your ankles through their complete range of motion while sitting with your legs extended in front of you, increasing the size of your circles each time.
To warm up your hip joints, stand tall with your feet shoulder-width apart and alternate moving your hips from left to right.
Sit upright on the floor with your legs out in front of you. Flex your toes and, while keeping toes flexed, open your legs as far apart as comfortable. Then, slowly slide your hands in front of you on the ground away from your body. Fold your upper torso forward towards the ground, following your hands. Stop folding when you feel tension in your hips, thighs.
Sit on the floor with your legs straight together in front of you. Bend forward and reach your hands toward your feet. When you touch your feet, gently hold them for 30 seconds. Then slowly roll your upper body back into the upright position. Repeat for as many reps as you like.
Sit on the floor with your legs bent to the sides and soles of your feet together. Slowly move your heels toward your core. Let your knees fall closer to the mat as you move. Bend forward towards your ankles in a controlled way. Hold this pose until you feel a stretch in your hips and thighs
