The long, lean limbs of a ballerina are achieved through slow, deep stretching and long hours spent dancing. Major muscle groups that ballet dancers stretch include hip flexors, hamstring muscles and calf muscles. Just as technique is important in dancing, it also is important in ballet stretches. This includes walking or lightly dancing to warm up the muscles. Hold the stretches, do not bounce, and maintain proper posture with your back straight. Stretch at least three to four times per week to keep your muscles flexible.
Step 1
Lie on your stomach with your arms stretched over your head to stretch your shoulders. Keep your arms shoulder-width apart. Keep your feet turned out and pointed. Breathe in, then lift your right arm and head off the ground. Hold this stretch for 10 seconds, then lower. Repeat three times with your right arm, then switch to your left arm.
Step 2
Lift both arms off the floor as you remain in the position in Step 1. Repeat two additional times.
Step 3
Stand with your hands at your side with your arms pulled slightly back. Raise and lower your shoulders, repeating 10 times.
Step 4
Roll your shoulders backward, making circles with your shoulders 10 times. Stop, then roll your shoulders forward in circles to loosen your shoulder muscles.
Step 5
Kneel on your right knee, and place your left foot on the ground in front of you, with your left foot turned out slightly. Lean your body to your left, letting your right hip stick out slightly. Hold this position for 15 to 20 seconds. Release the stretch and repeat on the opposite side. This stretch will loosen a tight iliotibial band, which crosses your thighbone and connects at your knee.
Step 6
Plant your left foot on a step and placing the ball of your right foot on the step to prepare to stretch your Achilles tendon. Allow your ankle to drop slightly, feeling a stretch in the back of your ankle. Hold this stretch for 15 to 20 seconds, then release the stretch. Repeat with your left ankle.
Step 7
Sit with your feet outstretched in front of you, with your knees facing the ceiling. Point and flex your feet like a dancer to stretch them and relieve tension.
Step 8
Lean forward to reach toward your toes, feeling the stretch in the back of your legs. Hold this stretch for 15 to 30 seconds, then release.
