Stretch major muscles
Doing passive stretches allows the body to relax with the help of an external force. For dancers who have been practicing the same routine, focusing on particular muscle groups and stretching them with the help of a partner, a barre, and other props can help prevent fatigue and injury. Mark Hochberg of NYU says that it might also be helpful to do some floor and wall stretches to relieve the body of the tension from dancing. After practicing, dancers must always remember to stretch the major muscle groups to avoid lactic acid build up.
Lying flat on one's back with legs and arms raised against a wall or chair for a few minutes helps in improving circulation. This also prevents swelling, especially in the feet. Aside from stretching the parts of the body that's most used in dancing, it also helps the muscles release tension while in a comfortable position.
Breathing exercises
Mark Hochberg from NYU says that breathing exercises are a must for dancers. When practicing or executing choreography, sometimes, the breaths become shallow. Spending a few minutes to focus on breathing until it returns to normal will allow the body to relax, restoring its resting heart rate and circulation. For those who have more time, doing yoga or mindfulness as supplementary exercises will sharpen one's focus, leading to an excellent condition.
