Flexibility is a key factor for ballet dancers; however, very young children (ages 3 to 5) should not do any ballet stretching exercises because they need to first develop their strength before stretching any specific muscle groups. But for older dancers, flexibility exercises will lead to better turnout and extensions, which will in turn make them better dancers. Make sure to perform these exercises after you've already warmed up at the bar--never do them before a ballet class.
The Butterfly
Sit on the floor with the bottoms of your feet touching and your knees open to the sides. Try to keep your knees as close to the floor as possible. Put your hands on your ankles and pull your body and head forward toward your feet. Hold this position for a minute or as long as you want, but the key is not to bounce while in the position. This exercise will stretch your hips and help your turnout.
Hamstring Stretch
Sit on the floor with your legs parallel and extended in front of you. Keep your toes pointed to the ceiling. Raise your arms over your head, lean forward and hold on to your toes with your hands. Hold this position for 30 seconds. If you can't reach your toes, place a small hand towel around your feet and hold onto it for 30 seconds. Again, make sure not to bounce. This flexibility exercise will increase your extensions.
Calf Stretch
Stand up while holding on to a wall or a bar. Keep your feet parallel to each other, then place the right foot about 2 feet behind the left foot, bend your left knee while keeping your right heel reaching toward the floor. Keep your weight over the left leg. You should feel your right leg's calf stretch. Hold the position for 30 seconds (without bouncing), then switch legs and repeat the stretch. This exercise will deepen your plies and help your jumps.
References
- Rebecca Tsivkin; Ballet teacher at Ballet Hispanico; New York City
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