Stretch for Ballet

Ballet dancing is not easy. It takes hard work and effort. Stretching correctly can help you avoid injury and is useful to do before and after class. You can also do stretches on non-class days in order to improve flexibility.

Steps

Preparing Yourself and Stretching Muscles

1. Prepare yourself and your stretching area. A designated stretching area and appropriate clothing will help you get the most out of the exercises.
   • Have a designated area for stretching that is free of all clutter. If this isn’t possible, clear away any obstructive material (e.g. breakable china ornaments, expensive objects) from the area you will be using.
   • Wear comfortable clothes (such as a tracksuit or bike shorts over a leotard or tight-fitting crossover).
   • Pull long hair back into a ponytail or a bun so it isn't distracting.
   • If you have hard floors you may want to use a mat for floor stretches.
2. Stretch your hamstrings. Sit on the floor with your legs extended in front of you. Touch your toes. If this hurts, then bend your legs slightly. Hold this position for 20 seconds. Repeat 2 times.
   • Stretch your hamstrings in a standing position by crossing your ankles and bending forward as far as possible. Keep your feet together during the stretch. Hold for 20 seconds and then repeat, crossing your legs in the other direction.
   • Stretch your hamstrings by bending forward and placing your hands on the floor with your knees bent. Slowly straighten your knees without taking your hands off the floor.
3. Stretch your feet. In a sitting position, place the foot you want to stretch over your thigh. With the hand closest to your heel, push into your heel. With your hand closest to your toes, place it over your toes and pull back so that your foot arches.
   • Allowing another person to stretch your feet may result in over-stretching and injury.
   • Jamming your feet under a door or standing on top of your bent toes may cause injury.
   • Use caution if using a foot stretcher.
4. Use a ballet barre to do a bar stretch. Start in first position, with your left hand on the barre. Lift your right leg onto the barre with your ankle resting on it and your foot pointed. Lift your right hand to high fifth position and lean forward onto the right leg. Hold for 30 seconds then repeat on the other side.
   • Keep your back flat.
   • Keep both legs turned out.
5. Sit on your feet while in a kneeling position. Straighten one leg out in front of you (still sitting on the other foot) and point your toes. Touch your toes with both hands. Hold for 20 seconds. Repeat with the other leg.

Doing Splits, Lunges and Pirouettes

1. Do jazz splits and bend forward so that your face touches your front leg. Start with the left leg in front and outstretched with your right leg bent behind you. Bend forward as far as possible. Slowly unbend your back leg (right leg). Hold for 30 seconds. Repeat with your right leg in front and left leg bent behind you.
   • Practice to be able to do regular splits with both legs extended.
2. Do right, left and center splits. Make sure you have perfect turn-out and point your toes. Hold each split for 20 seconds.
   • Do rights splits by putting your right leg in front of you and your left leg behind you.
   • Do left splits by putting your left leg in front of you and your right leg behind you.
   • Do center splits by extending each leg at a right angle to your body.
3. Push your legs against a wall while in a straddle split. With your legs extended in a V in front of you, press your inside ankles against the wall, forcing your legs to stretch wider. Hold the stretch for 10-15 seconds.
   • Do not over-stretch. Stop if this exercise is painful.
     
     
4. Do splits while lying on your back. Lie on your back and put your feet up in the air. Cross your ankles then widen your legs into a split. Repeat 10 times, alternating the ankle cross.
5. Do lunges for both legs. There are several kinds of lunges which can be done to stretch. Two of the most popular are Standard and Side lunges. Do 10-12 repetitions for each leg.
   • Standard lunges: Stand with legs hip-width apart. Maintain a straight posture. Step forward with one leg and lower your body until your front thigh is parallel to the floor. Your rear knee should touch or nearly touch the floor. Repeat with other leg.
   • Side lunges: Stand with legs hip-width apart. Maintain a straight posture. Take a big step to your right side, bending your right knee and lowering your body until your right thigh is parallel to the floor. Your left leg should remain straight with your foot in contact with the floor. Repeat with the other side.
6. Pirouette to improve your balance. Complete a full turn while balanced on one foot. Think about “pulling up”: imagine there is a string coming from the top of your head attached to the ceiling.
   • Perform pirouettes en pointe or demi pointe depending on your skill level.

Tips

• Don't bounce during a stretch. Bouncing during a stretch could cause you to pull a muscle.
• Enjoy it. Dancing is not a sport or work, it is supposed to be an art or a way of expressing yourself.
• Don't push too hard.
• Look in a mirror when you do the stretches to see if they are done correctly.
• Have a system. For example, when practicing splits, hold half splits for 10 seconds for five times, each time going lower and lower, then practice your splits fully.
• Warm up with cardio (aerobic exercises) before stretching.
• Ask your ballet teacher which stretches to do every day.
• Find a good, large space to practice in. Use that space for stretches only if possible.
• Stop immediately if you feel pain, discomfort, or nausea; you could injure yourself badly.
• If you have any bad joints, etc. ask your doctor if some stretches are ok for you. You don't want to hurt yourself.
• For en pointe dancers rolling a tennis ball in the soul of your foot gently against the floor is great for "knots" that can be painful there.
• A stretch must be held for minimum of 30 seconds for the muscles to relax properly and extend rather than resist the stretch and then be at a risk of muscular tear.
• When stretching don't overdo yourself. Do you things that are appropriate for each different dance style. For instance, in pointe, is good to stretch your feet. In jazz, it is good to stretch your hamstrings. In regular ballet, wearing flat shoes is good to stretch your knees and ankles, though your ankle should be stretched in pointe too.
• Do not force a stretch. A slight pull is good, but if you experience any sharp pains stop what you are doing.

Warnings

• 'Don't overdo it.' Some stretches can cause serious injury if done improperly or too intensely. Be careful and know your limits.
• Be particularly careful if you have any known injuries. You may need to refrain from or modify some stretches.
• Follow the instructions of your ballet teacher.
• Consult a doctor before starting any exercise program.

Related Articles

• Ballet Dance
• Choose Ballet Slippers
• Go to a Ballet Performance
• Win at Ballet Contests
• Do a Wall Hamstring Stretch
• Point Toes Hard for Ballet

Sources and Citations

See also

• Ready a Young Child for Ballet Class
• Go to a Ballet Performance
• Prepare for Your Ballet Recital
• Ballet Dance
• Become a Ballet Dancer
• Do Ballet at Home
• Tell if You Are Ready to Go on Pointe
• Do Well in a Ballet Audition
• Dance En Pointe
• Make a Tutu

Read more ...

What links here

• Do a Grand Jete
• Do a Toe Spin
• Live Like a Ballet Dancer
• Point Toes Hard for Ballet
• Start Ballet As an Adult
• Tell if You Are Ready to Go on Pointe