The art of ballet is one of grace and beauty. But physically it can take a toll on your body. Being a ballerina requires flexibility and healthy muscles in order to perform the many complex and difficult maneuvers. Injuries in the legs and feet are quite common in ballet. Knowledge of how to properly stretch your muscles is important for all ballerinas, especially for beginners, to help avoid injury during practice and performances.
Standing Reach-Up Quad Stretch
The quadricep muscle is one of the most used in ballet. It supports your legs and your body throughout practice and performance. The standing reach-up quad stretch is one way to properly stretch this muscle and keep it healthy. Start by standing up straight. Take one small step forward with your left leg as you reach above your head with both hands. Push your hips forward as your lean your upper body backwards. As you lean back, lean away from your right leg to the side. Hold the stretch for a second or two and then return to the starting position and repeat. Reverse legs and perform the stretch several times on the other side.
Single Heel-Drop Achilles Stretch
Your Achilles heel is one of the more commonly injured in ballet. It is important to keep it strong and flexible. The single heel-drop Achilles stretch is one way to do this. Stand on a step platform or raised object and place your right foot behind you on the edge. The ball of your foot and toes should be on the step. Bend your left leg slightly as your let your right heel drop towards the ground, keeping the ball of your foot on the edge. You will feel this stretching your Achilles tendon. Stretch it slowly without bouncing or jumping. Hold it for a second or two and then return to the starting position. Repeat the exercise several times with each foot.
Kneeling Heel-Down Achilles Stretch
Another exercise that can help stretch your Achilles tendon is the kneeling heel-down Achilles stretch. Kneel on your left leg and place the weight of your upper body over your right knee, which should be bent with your right foot flat on the ground. While keeping your right heel flat on the ground, lean forward slowly until you feel a stretching in your Achilles heel area. Do not lean too far or bounce. Slowly stretch and feel the burn for a second or two and then return to the starting position. Then switch legs and perform the stretch the same way on the other side. Repeat the exercise several more times on each side.
The Bridge
Ballerinas should have strong, lean legs for balance and grace while performing. The bridge is an exercise that will stretch and strengthen the inner thighs and back of the legs. Start by lying on your back. Pull in your stomach and bend your knees with your feet flat on the floor. Lift and straighten your right leg pointing your toes upward. Continue to keep your stomach tight and lift your hips off of the ground. Keep your knees together as your lift your body. Your back and shoulders should be flat on the floor. Lower your hips back down until they almost touch the floor, and then lift them back up again. Perform 30 repetitions of this and then rest. Then switch legs and perform another 30 repetitions.
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