1. Stretch Before You Dance
Warming up and stretching are the first things that a ballet dancer does when entering a class or practice session. In fact, it's so important that it's a part of the class. A ballet dancer must be in tune with the needs of their body, and their body knows that it needs to stretch before it can dance.
2. The Barre
Ballet students go to the barre to begin their stretching prior to class. With one hand on the barre, the dancers start a series of plies. Do these with the heels together, toes turned out, doing small up and down motions bending at the knees. These plies get deeper and the feet move apart to complete a deeper stretch on the inside of the legs. There's a variety of traditional ballet stretches that the class goes through including tendus, rond de jambe, fondues and frappes. Each stretching movement helps prepare the dancer's body to dance.
3. The Full Body Stretch
The more intense leg stretches are performed facing the barre with a leg straight out upon the rails. The dancer will lean into the leg stretching their body to a full split standing via the barre. The opposite arm will stretch up and over to bend nose to knee, making this a full body stretch. The spine, sides, hips and legs all receive a full stretch from these barre stretches. The stretches are always performed on the opposite leg or side to complete the body stretch.
4. Stretching Allows the Body to Prepare to Dance
After the individual stretches at the barre, the ballet dancer moves on to combinations. These continue to prepare the dancer's body for dance as well as adding a little more intensity to the warm up. Some of these warm ups are practiced at the barre and others will be at "center," which is in the center of the dance space away from the barre. These stretches prepare the dancer to work on their balance while warming up.
5. Stretching is Crucial to Avoid Ballet Injuries
Stretching prior ballet is crucial for the dancer to perform without injury. The ballet dancer's body takes a great deal of stress on the joints and muscles due to the extreme arching and flexing of the spine, legs, ankles, feet and toes. Joints that are not properly prepared to dance or warmed up are at a greater risk of injury.
