You don't have to dance ballet to enjoy the benefits of ballet stretching exercises, which are great all-around stretching exercises for the entire body. Ballet and ballet stretches help improve posture, grace and fluid movements for some, and help those experiencing muscle and joint pain. They're a perfect way to start and end any exercise routine. Learning a few of the most basic of ballet stretches helps improve strength, flexibility, stability and balance, the Fitness Bible Organization says.
Basic Plies
Plie stretches stretch and warm up the muscles of the inner and outer thigh, hips and buttocks. Start with feet a little wider than shoulder distance apart, heels facing each other and toes pointed outward. Grasp a wall or door handle or chair for balance if necessary. Keeping the back straight and head upright, slowly bend the knees, lowering the torso until you feel a good pull in the inner thigh. Count to four, lowering yourself, and then four when rising back to starting position, suggests Art of Ballet. Place the weight into the heels. Return to the starting position, pushing upward through the heels.
Battements
Several forms of battements positions stretch and strengthen the lower legs, ankles and feet. Stand with feet about shoulder-width apart. Grasp a door handle or chair or bar for balance if needed. Extend the right leg slightly outward from the body and point the toe toward the floor. Your body weight should be centered on the ball of the supporting foot. With the toe extended, slowly extend the foot to the front, the side and the rear, then back to starting position to complete a battements tendus, says Art of Ballet. Repeat with the other foot.
Leg Stretch
Lie with your back on the floor, knees bent, arms clasping the knees close to the chest, says Body by Ballet. Press the knees toward the chest, hold, and then release. Repeat this stretch about five times. Then extend the right leg, resting on the floor, toe pointed while you continue to grasp the left knee close to your chest, toes pointed. Hold for several seconds and repeat with the other leg. Repeat this move several times.
Lift both knees back to the chest, and then touching the toes, extend the knees outward to offer a full stretch to the inner thighs. Place each hand on a knee and gently press outward. Open and close the knees several times. Finish the exercise by placing your feet flat on the floor, knees bent. Stretch the arms over the head, sweep along the sides, and repeat several times.
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