Ballet requires a high level of athletic ability to master the dance technique. The precision and strength of its moves condition dancers to develop great muscular strength, endurance, and flexibility. Perfect form and technique are the result of hours of repetitive movement, which places a great deal of strain on muscles and joints. Stretching to loosen tight muscles may be beneficial in preventing injury and assisting in recovery.
Feet Over Head Stretch
This stretch targets your lower back muscles, which work to keep your body extended while acting like a shock absorber for the impact of landing jumps. Lie on your back, with your hips bent at 90 degrees, and your knees bent and folded into your chest. Begin the stretch by lifting and extending your legs up. Lower your legs, bringing your toes down to the floor over your head. Place your hands around your calves to hold your legs down, extending the stretch. Hold for up to 30 seconds, and then lift your legs back up, and return to the starting position.
Outer Thigh Stretch
This stretch targets the muscles in your outer thigh, which contract to lift your leg out and up to the side, and are often overworked in ballet movements, which causes the muscles to tighten. Sit on the floor with your knees bent, crossing your legs so that one knee is above the other. Place your feet on the floor on the opposite side — your right foot on the left side of your body, your left foot on the right side — and hold your feet with your hands. Begin the stretch by pulling your feet back and farther apart, bringing your knees slightly over toward the opposite side. Hold for 30 seconds, then release and return to the starting position. Switch leg positions and repeat the stretch.
Step Drop
This stretch is for your calves, which contract constantly to lift your body up on your toes. Tight calf muscles can lead to back pain. Stand on a step or lift, with your toes and the balls of your feet in contact with the step. Keep your weight forward and your heels off the step. Begin the stretch by lowering your body, bringing your calves below the step. Hold for up to 30 seconds, and then lift back up to the starting position.
Seated Hamstring Stretch
This stretch targets the hamstrings, the muscles in the back of your upper leg, which contract to bend your knees and bring your heels back behind you. Tight hamstrings contribute to lower back pain. Sit on the floor, your legs extended in front of you. Extend your arms, reaching along the sides of your legs. Begin the stretch by bending forward from the waist, extending your upper body toward your legs. Keep your back straight to avoid arching. Reach with your hands toward your feet, bringing your chest to your knees. Hold for up to 30 seconds, and then slowly lift back up to the starting position
References
- The Stretching Institute: Ballet Stretches and Flexibility Exercises
- "Stretching"; Suzanne Martin, 2005
- "Stretching Anatomy"; Arnold G. Nelson & Jouko Kokkonen
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