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Dance Stretch for Adults

What if you could go from feeling frustrated at decline or lack of progress in flexibility, to discovering noticeable improvement in your flexibility and dance technique in just 6 weeks?

As an adult dancer, you know that your regular dance classes help you be more supple and strong that you would be if you didn’t dance.  But it can be frustrating if you aren’t as flexible or strong as you once were.  You might even find that your flexibility is decreasing, or at least not increasing as much as you’d like.


You work hard in dance class, but you know you need something more.  You plan to do some exercises at home, but with your busy schedule, the days fly by and you realise another week has passed without making progress.  It’s just so difficult to find time for yourself and to have the motivation to do this alone.


Just when you do get started on your flexibility and strength, you get pain or an injury, and you feel like you’ve taken two steps forward and one step back.  It’s not as easy as it was when you were younger! 


And when you go to the doctor or physio, and they say you need to have a break from dancing to let your body recover.  They might even tell you it’s time to stop dancing.


Well, we don’t agree with that.  And I bet you don’t too.  Don’t let them convince you that dancing is the problem.  Instead, treat yourself to a weekly stretch and conditioning class that will help you better understand your body, how to look after it, that will increase your flexibility, strength, balance, and control.

Does this describe you?


  • You love to dance and you want to to be stronger and more flexible, and have better technique.

  • You're committed to your growth and ready to invest time and effort into your practice.

  • You believe in the power of a supportive community and the strength that comes from shared experiences.

  • You're eager to challenge yourself, break through barriers, and achieve remarkable progress.


If these traits resonate with you, then you're in the right place. Together, let's embark on this incredible journey of self-discovery and artistic transformation. Don't let anything hold you back. It's time to make your ballet dreams a reality.

My goal is to keep dancing well into my 70s.  I am now 51, and am starting to understand why people stop.  It can be frustrating seeing some of your abilities decline, and daily aches and pains are discouraging.  But I know that if I wasn’t working on my strength and flexibility the way I do, I would feel my age a lot more.


My mission in life is to encourage women (and men) to experience the joy of lifelong dance.  Dance classes help a lot, but that it’s also important to do some non-dance work to support the dance.  And the results of being stronger and more flexible will make dancing even more satisfying and rewarding.

dance stretch for adults

Dragonfly Dance Teacher Jo McDonald. Photo by Kevin Taylor

Why work with me?

Over the last 17 years, I have been working with and teaching adult dancers, and have been dancing for 49 years.  Through my teaching, studies in exercise physiology and psychology, and my own experience, I have developed a deep understanding of the dancing body, and how to build its endurance, strength, and flexibility in a way that supports lifelong dancing.

I would love the opportunity to work with you so that you build the strength and flexibility to keep dancing for as long as you wish, to maintain AND improve your abilities, to know how to look after your body and minimise pain, and to regain some of the physicality of your youth.

Benefits of participating in the program include:

  • Deepen your knowledge of how to increase flexibility, strength, and balance safely, and how to care for your body

  • Greater mobility, higher leg extensions, greater suppleness in your spine, and greater confidence about your ability to execute the dance movements you want

  • Increased strength to support your flexibility and ultimately reduce the risk of injury

  • Greater body awareness and proprioception to improve and support your technique

  • Greater understanding of safe dance practice

  • Greater enjoyment in your dance class as you find yourself moving more freely

  • Empowered with the knowledge to continue to work on your flexibility and strength, and to know how to warmup and cool down your body before class

  • Motivation to commit to at least 45 minutes a week (in class) to work on your strength and flexibility.

Dragonfly Dance
Stretch & Conditioning Program

6 weeks, 6pm Wednesdays
Next program starts 30 August 2023 

with Jo McDonald

Bookings now open


Designed especially for adult dancers at all stages of adulthood.


Suitable for dancers of various styles, especially ballet, jazz, and contemporary dance.


Frequently asked questions

How do I sign up?

  1. Visit our online booking site

  2. Create a login or login in if you already have one

  3. Book and pay

What is 'conditioning'?

Conditioning in dance refers to exercises and training techniques designed to improve strength, flexibility, endurance, balance, coordination, core stabilisation, and injury prevention.

What equipment do I need and where do I buy it?

You will need a resistance band (also called a theraband). It is worth buying a set of therabands of different weights so that you can increase or decrease resistance.  If you don’t already have one, you can buy resistance bands at sports shops like Rebel, or at department stores like Kmart or Big W.


Some other equipment that may be useful, but is not required include:

  • Yoga or pilates mat

  • Yoga block

  • Stretching / yoga strap (or you could use a scarf or tie)


The yoga block and stretching strap are especially useful if you have limited flexibility as they are props to support you.


How much dance experience will I need to do this class?

You won’t need any previous dance experience.  The class will cater to dancers with different levels of experience, and with different levels of flexibility and strength.

Will the class continue after the 6 weeks?

If there are enough people interested in continuing to do Dance Stretch and Conditioning, we will add it as a regular part of our timetable.

Can I use my existing Dragonfly Dance membership to pay for the Dance Stretch and Conditioning trial?

No.  To start a new class, we need to know that it will cover the additional costs of running the class. For this reason, we are offering a set fee for the 6 week program.


What is the investment for the 6 week program?

  • The full price is $129 ($21.50 per class)

  • Concession is $116.10 ($19.35 per class)

The concession price is a 10% discount, available to holders of a full time student, seniors, or concession card.   If you opt for the concession price, we will be checking to ensure you have a valid and current concession card before you can access the course.

How long does each class go for?

60 minutes


What happens if I miss a class?


As this is a 6 week program, rather than a regular class, if you miss a class you will forfeit that class. 


What is your refund policy?


The only circumstance where a refund is automatically payable is if the class or program is cancelled by Dragonfly Dance.


There may be extenuating circumstances in which you are unable to attend or complete the course.  In that event, you can apply for a credit or refund:

  1. Credit - unused funds will be credited to your account on Zen Planner so that you can use that towards future class or membership payments

  2. Refund – apply via our online form available at  There is no guarantee you will receive a refund.


Any credits or refunds requested for payments may incur a 10% administration fee.

Sign up for Dance Stretch & Conditioning

The investment for the 6 week program is $129 or $116.10 if you have a concession card.

Bookings close midnight Tuesday 29 August 2023

Only 10 spots available

Get a reminder when bookings open

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