To perform the awe-inspiring stretches, leaps and leg lifts, ballerinas must have flexible hip flexors, calves and hamstrings that allow them to reach new heights. Flexibility doesn't happen overnight. It takes a thorough warm-up and stretching program. Before engaging in leg stretches, dancers should warm their muscles with a short series of jumps, plies or walks to help reduce their injury risk.
Kneeling-Down Achilles Stretch
Ballerinas rely on strong calves to allow them to lift en pointe. Stretching the Achilles tendon and calf with the kneeling-down Achilles stretch helps dancers. Start by kneeling and then stepping your right foot forward with your foot flat on the floor. Lean forward, placing your body weight on your thigh, stretching the right knee forward. Keep your foot on the ground to feel a stretch in the back of your right foot. Hold this position for 15 seconds, then release. Repeat to stretch the left leg.
Lying Passés
Lying passés are an ideal exercise to perform before dancers engage in kicking and leaping, like a grande battement. To perform, lie on your stomach with your legs extended behind you. You can place your head in your hands for support. Point your left foot, placing it on your right ankle. This causes your knee to face away from the body. Continue to bend the knee as you move your left toes up your right leg. Stop when your reach the middle of the thigh. Lower the leg the same way you came up the leg and repeat five times. Switch to perform on the right foot and stretch the right leg.
Split Stretch
The ability to perform splits -- opening your legs completely in a straddle position -- is vital to a dancer's flexibility. Dancers regularly stretch the hamstrings and hip flexors with the splits stretch. Start by standing and slowly inching your feet away from each other, sinking your body closer and closer to the floor. When you reach the position where you cannot sink any further, place your hands on the floor, and lean back to rest your buttocks and legs on the floor. Lean forward with your back straight to deepen the stretch on the floor. Breathe deeply as you hold this position for 15 seconds. Stay on the floor to repeat the leaning-forward stretch five times.
The Bridge
This exercise stretches your legs in two different ways so you are stretching the calf of one leg and the hamstrings of the other. To perform, lie on your back with your arms extended at your sides, palms facing down. Place your left foot on the floor and extend your right leg in the air, holding it at about a 70-degree angle. Contract your buttock muscles to lift onto the ball of your left foot. You should feel a stretch in your left calf and your right hamstring. Hold this position for 10 to 15 seconds, then lower your body. Repeat the exercise three times, then switch leg positions and repeat.
References
- The Stretching Institute: Ballet Stretches and Flexibility Exercises
- Cleveland.com; New 'Flexibility Through Ballet' Class Models Healthy, Effective Stretches; Zachary Lewis; March 2011
- Fitness; 6 Stretches for a Lean, Limber Body; Alyssa Shaffer
- Shape; Natalie Portman's Black Swan Workout; Abby Lerner
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