Ballet Stretches

Stretching forms an important part of any exercise program. It is necessary to do stretches, so that athletes are not only able to achieve best performance, but they are also able to extend their best performance for years to come and avoid consequences of long term muscle strain. When muscles are stretched properly and adequately on a consistent basis, they are more flexible, hence are less prone to injury. It is important to stretch the muscles properly, as improper stretching can put a lot of stress on the ligaments and cause permanent damage to the ligaments, which needs to be avoided. Often athletes are asked to hold the stretch for a certain period of time. However, it is not the correct practice, as the time a person can hold the stretch varies from one individual to another. At the same time, the period for which a person can hold the stretch is different for the same individual on different days. Same is the case with ballet stretches as well. To attain flexibility of the muscles, it is important that ballet flexibility stretches and exercises are performed consistently. Read on learning to stretch your body.

Ballet Flexibility Stretches

Before you start doing the ballet stretches for beginners, it is important that you warm up your muscles well. Warm up is necessary, as it will inform the body that some physical activity is going to take place now. It will also increase blood flow to the muscles and also increase elasticity. Ballet stretches are designed so that they do not cause any damage to the body, unlike strength training, where the muscle fibers are actually broken and then they heal themselves.

Ballet Stretch # 1
First of the ballet stretches are splits. They are important, as a ballet dancers may have to do splits a number of times through the day. You may want to read on stretching exercises and techniques.

• To do this stretch, sit on the floor, but keep your spine vertical and centered.
• Extend your legs out onto either sides and spread them as wide as you can.
• Rotate your torso towards the right and slowly as you breathe out move your torso over the leg, leading with the sternum.
• Hold in the position, until you feel the stretch stop and your muscles are relaxed.
• Slowly come back to the starting position and repeat on the left side.

Ballet Stretch # 2
To achieve flexibility in the legs, it is important to stretch the hamstring. You may want to read on Achilles tendon stretches.

• Sit on the floor and extend your legs in front of you.
• Make sure you either point both your feet or flex them.
• Now exhale as your bend down on your legs, by extending the arms over the legs first.
• Hold in the position, till you are relaxed and then come back to the starting position.
• Repeat the stretch by reversing the feet action. In other words, if you flexed your feet the first time around, then now point them and repeat the exercise.

Ballet Stretch # 3
Calf stretches are necessary in ballet dancing, as the calves are responsible for a number of ballet steps, which includes releves, pointing the toes and balancing on demi- or full pointe. Read on illustrated stretching exercises.

• Stagger your feet by placing the right leg in front of the left leg.
• Keep your left foot straight, gradually bend your right knee and slightly lean forward using your upper body.
• As far as possible try to keep the left heel on the floor, however, ease back if you fee strain on the front of the ankle.
• Hold the stretch, until your calf muscles are relaxed and repeat on the other leg.

When you are doing ballet stretches, it important to understand that stretching is not a "no pain, no gain" exercise. It should be done gently and needs to be persuasive to the muscles. Stretching routines can also be designed so that all the muscles are stretched on a regular basis.