How can I make my body flexible for ballet?
Stretch at least 4 times a week in 15-20 minute sessions. Stretching is the key to becoming more flexible overall. As you start and continue your stretching regimen, work and stretch at a pace that’s comfortable for you and your body. If you do any ballet dancing of your own, take time to stretch before, during, and after your ballet session. This is a great way to improve your flexibility. If you're able to stretch every day, even better!
Create flexibility goals for yourself. Write down specific, actionable goals you’d like to reach, and when you’d like to reach them by. Jot down your goals in a notebook, and record your progress over the following days and weeks. “I’d like to do a split by the end of the year” could be a good goal.
Is ballet good for flexibility?
Yes, it is good for flexibility. Flexibility is all about elongating yourself, and ballet is completely focused on extending your body in different ways.
How can I become extremely flexible?
Try a back stretch. Seat yourself on a chair, keeping your feet flat and separated. Bend forward as much as you can, guiding your hands and arms down to your ankles. Stay in this position for 30 seconds, and then sit up again. Do 3-5 reps of this exercise.
Stretch your calves and hips. Stand about an arm’s length behind an empty section of wall. Set both your hands flat on the wall, and step and lunge forward with your right leg. Then, bend your left knee a little bit and push yourself toward the wall, which gives your left calf a good stretch. Push your hips down a little bit to give your left hip flexor a nice stretch, too. Hold this pose for 30 seconds, and then alternate legs. Try doing 3-5 reps of this exercise.
Stretch your chest in an open doorway. Stand between the doorway, resting your hands on the back of each doorjamb. Grip the doorjambs and step with your left leg. Lean forward a little bit, and stay in this position for 30 seconds. You don’t have to do multiple reps of this exercise, but you can if you want.
What are some other flexibility exercises I can try?
Extend your legs to stretch your hamstrings. Find a comfortable place to sit, placing the bottoms of your feet together. Then, extend and stretch your left leg forward. Lean forward and hold your left foot in place, keeping your back straight as you go. Stay in the position for at least 30 seconds, and then switch legs. If you need to, bend your extended leg a little bit so it’s easier to hold in place.
When should dancers stretch?
Stretch whenever you dance, but only after you’ve warmed up. Take time to stretch both before and after you dance. Always stretch slowly and carefully, and remember to breathe as you stretch. Your stretches should feel uncomfortable, but not painful.
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