Doing ballet is not easy; it takes hard work and many sacrifices. Proper stretching can prevent injuries, and is useful both before and after a class. You can also do it on days when no training is planned for the purpose of improving flexibility.
Steps
Method 1 of 2: Getting Ready and Stretching
Step 1. Prepare yourself and the area where you will stretch
Performing the exercises in a comfortable place and wearing the right clothes will help you get the most out of it.
- Designate a specific area for stretching - it should be clean and tidy. If you don't have space, free one and temporarily put away any objects that prevent you from performing the exercises correctly (such as fragile porcelain ornaments or other expensive items).
- Wear comfortable clothing (such as a tracksuit or cycling shorts paired with a tight-fitting leotard or heartwarmer).
- If you have long hair, put it in a ponytail or bun so it doesn't bother you.
- If you have a hard floor, it is best to use a floor exercise mat.
Step 2. Warm up your hips and feet
Moving your hips and feet first is essential. An easy way to warm up your hips is to simply stand on one foot and swing the other leg back and forth. You could also lie down on the floor, lift one knee and move it in a circular motion to rotate the ligaments in your hips.
Also make circular movements with your foot, along with demi plie, plie, releve and hops to warm the feet
Step 3. Stretch the hamstring muscles
Sit on the ground, with your legs stretched out in front of you. Touch your toes with your hands. If you feel pain, bend your legs slightly. Hold this position for 20 seconds. Repeat 2 times.
- Stretch the hamstring muscles in a standing position by crossing your ankles and bending forward as far forward as possible. Keep your feet together throughout the exercise. Hold the position for 20 seconds and then repeat, crossing your legs in the other direction.
- Stretch your hamstring muscles by bending forward and placing your hands on the floor with your knees bent. Slowly straighten your knees without lifting your hands off the floor.
Step 4. Stretch your feet
Sit down and place the foot you want to stretch on your thigh. With your hand closest to your heel, apply good pressure to this area. Place the hand closest to this area on the toe and push the toes back so that the foot arches.
- Letting another person do this could cause your foot to stretch too far and risk injuring you.
- Trapping your feet under a door or placing your weight on your feet with the toes bent down can cause injury.
- If you use a foot stretcher, proceed with caution.
Step 5. Use a ballet barre to stretch
Start in the first position, with your left hand on the bar. Raise your right leg onto the bar, resting your ankle on it and pinning your foot. Raise your right hand to assume the fifth position and lean towards the right leg. Hold for 30 seconds, then repeat with the other side.
- Keep your back straight.
- Turn both legs outward.
Step 6. Kneel and sit on your feet
Extend one leg in front of you (while sitting on the other foot) and step your foot. Touch your toes with both hands. Hold the position for 20 seconds. Repeat with the other leg.
Method 2 of 2: Doing Splits, Lunges and Pirouettes
Step 1. Do the splits and lean forward so that your face touches your front leg
Start with your left leg, placing it in front of you and stretching it. Keep your right leg bent behind you. Lean as far forward as possible. Slowly extend your back (right) leg. Hold the position for 30 seconds. Repeat with the right leg in front of you and the left leg bent behind you.
Practice to be able to do regular splits with both legs extended
Step 2. Do the right, left and center splits
Make sure you turn your feet out and pinch them together. Hold each split for 20 seconds.
- Do the right splits by placing the right leg in front of you and the left leg behind you.
- Do the left splits by placing your left leg in front of you and your right leg behind you.
- Do the center split by extending each leg to create a right angle to the body.
Step 3. Push your legs against a wall while straddling
With your legs extended in front of you and wide apart in a V-shape, press the inside of your ankles against the wall, which will cause your legs to stretch more fully. Hold the position for 10-15 seconds.
Don't force too much. If the exercise is painful, stop
Step 4. Do splits while lying on your back
Lie on your back and fully extend your legs upward, keeping them together. Cross your ankles, then spread your legs to do a splits. Repeat 10 times, alternating between the ankles.
Step 5. Do lunges with both legs
There are several types of lunges you can do to stretch yourself. Two of the most famous are the classic one and the lateral one. Do 10-12 reps per leg.
- Classic lunges. Standing, spread your legs hip-width apart. Maintain good posture. Step forward with one leg and lower your body until your front thigh is parallel to the floor. The back knee should touch the ground or close to it. Repeat with the other leg.
- Side lunges. Standing, spread your legs hip-width apart. Maintain good posture. Take a long step on the right side, bending the right knee and lowering the body until the right thigh is parallel to the floor. The left leg should remain straight, with the foot firm on the ground. Repeat with the other side.
Step 6. Do a pirouette to improve your balance
Make a full turn while balancing on one foot. Imagine that you are lifted upwards: pretend that your head is connected to the ceiling by a wire.
Pirouette en pointe or demi pointe, depending on your ability
Advice
- Do not bounce while stretching, otherwise you risk a muscle tear.
- Have fun. Dancing is not just a sport or a job, it should first and foremost be an art or a way to express yourself.
- Don't be too demanding of yourself.
- When you stretch, mirror yourself to see if you are performing the movements correctly.
- Follow a system. For example, when doing splits, hold a split in half for 10 seconds; do it 5 times, and each time lower yourself lower and lower. Then, practice full splits.
- Before stretching, warm up with aerobics.
- Ask your dance teacher what exercises to do every day.
- Find a neat, spacious place to practice. If possible, use this space only for stretching.
- If you feel pain, discomfort or nausea, stop immediately - you risk getting seriously hurt.
- If you have joint or other problems, ask your doctor what exercises you can do. You certainly don't want to get hurt!
Warnings
- Do not overdo it. Some exercises can cause serious injury if performed poorly or too intensely.
- If you know you have injuries, be especially careful. You may need to avoid certain exercises or modify them.
- Follow your teacher's instructions.
- Before starting an exercise program, consult a doctor.
