I’m back again, folks. Last year, THON published a guide to stretching that I broke down for all the at-home dancers. This year, it’s pretty much up to interpretation.

Stretching is incredibly important to keep up with throughout the weekend, especially for dancers and dedicated spectators alike. Keeping everything loose and getting your blood flowing will make the 46 hours just that much more bearable. Don’t believe us? The line dance incorporates subtle stretches for that very reason.

I’ve used my very credible background in being a very real gym teacher to put together Onward State’s very own THON stretching guide. Your first piece of stretching advice is to not wear jeans like I did. Anyway, here we go!

Standing Calf Stretch

Let’s start off with an easy stretch. Step one foot forward while keeping your heel on the ground and bring your toe towards the sky. Reach toward your foot and hold the stretch for 15 seconds. Repeat with your other leg.

Standing Quad Stretch

Grab your foot behind you and hold for 30 seconds. Repeat for your other leg.

Make sure to keep that balance! I’m a very uncoordinated person, so being near a sturdy wall or structure can be helpful. Or, you can pick a spot on the ground to focus on.

Trunk Extension

This stretch may not look like much, but it’s perfect for an achy back from standing. Stand up tall, put your hands on your hips, and pull your shoulders back. A confident posture makes for a confident dancer!

Half Fold

Bend over and reach for your toes. We won’t judge if you can’t touch them (because I can’t either). Just hang out there for a while. It’s relaxing, I promise.

Chest Stretch

Place your hands on your shoulders and draw your elbows backward. Hold for 30 seconds. If you want to have some extra fun while doing this stretch, you can break out into the chicken dance.

Cross Neck Stretch

You may recognize this stretch from the line dance: “Wellness Fund, breakthrough // Prevail together, PSU!”

Reach one arm across your chest, making sure to stay facing forward. Hold for 15 seconds and repeat with your other arm.

Hip Gates

To close out our stretch ‘sesh, we’ll do some dynamic hip openers and start to get moving again. Bend your leg at a 90-degree angle and rotate at the hip across your body. Make sure to keep your knee bent!

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That’s all for our stretching lessons! Remember to stay loose, stay hydrated, and take care of yourself this weekend.