Full Body Lymphatic Foam Roller Massage Routine for Dancers | The Ultimate Pre-Class Muscle Prep

As a professional dancer, teacher, and flexibility coach, I can’t stress enough the need to incorporate foam rolling and lymphatic massage into your daily routine. Without proper muscle prep and fascia release, dancers and athletes put themselves at high risk of injury, decreased flexibility, and prolonged recovery times. This full-body massage routine is not just a luxury—it’s a necessity for anyone serious about performance, flexibility, and longevity in their training.

This 10-15 min routine is designed to boost circulation, enhance flexibility, and accelerate muscle recovery before training. By utilizing spikey ball massage and foam rolling, you’ll activate your lymphatic system, improve muscle elasticity, and reduce stiffness and tension that can lead to injury.

Whether you're a ballet dancer, athlete, or movement professional, pre-class muscle prep should be a non-negotiable part of your training. Follow along with this warm-up and recovery method. Your body is your instrument— stay consistent, and these techniques will ensure long-term success, injury prevention, and a stronger, more resilient body. Start today—your future flexibility, strength, and longevity will thank you!

Enjoy 🥰

Intro - Why it matters 00:00
Spikey Ball Lymphatic System Wakeup 01:30
Legs 03:30
Glutes 11:33
Spine and Diaphragm 12:47
Chest and Shoulders 15:24
Feet 17:28

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ABOUT
British ballet dancer, teacher and movement director, Gwendolen, discovered strength and flexibility coaching during a career of performing, teaching, and directing. With an excellent eye for detail and an awareness of individuals' capabilities and needs, she immediately became passionate about the practice she developed. Her teaching is based on artistry, breath, enjoyment, and technique detail. Her practice, together with her different trainings, led her to create her method of “Stretch & Strength Flexibility".

Her platform, Movement By Gwendolen offers outstanding Stretch & Strength online and in-person classes that train you like a dancer through low-impact ballet conditioning exercises combined with deep, active stretching techniques to tone, sculpt, and lengthen your body; unlocking your flexibility potential. Designed for people from all walks of life from professional dancers and athletes to complete beginners with a desire to improve their mobility.

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Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor and/or physio therapist before exercising. By performing any fitness exercises or flexibility routines without supervision, like with this video, you are performing them at your own risk. I'm not there with you to give you technique advice and corrections on your exercise form. Gwendolen (Movement By Gwendolen) will not be responsible or liable for any injury or harm you sustain as a result of this video.