Ballerinas need extensive range of motion in order to do a variety of maneuvers that appear graceful and effortless. Daily stretches to get ballerina legs need to use proper form at a slow, graceful pace in order to reduce risks of injury and keep muscles fluid, relaxed and refreshed. Stretches can be used by anyone wanting to lengthen muscles, improve balance and enhance overall leg fitness and functioning. Consult with your doctor first since not all stretches may be appropriate for your condition.
Gentle Swings
Keeping the hip flexor muscles flexible plays a key role in being able to perform ballet maneuvers, according to Brad Walker with the Stretching Institute. Stretch your hip flexors as part of your daily stretch routine by doing some upright leg swings. Stand with your right side against a ballet bar, holding onto the bar with your right hand. Gently lift your left leg and swing forward as far as possible and then backward as far as possible without moving your upper body. Do this 10 times. Relax 10 seconds. Repeat this exercise 10 times. Rotate your body and repeat this exercise by swinging your right leg. Swing your leg back behind your body as far as you can and start swinging it back and forth 10 times. Do not rush this maneuver.
Heel Drops
Ballerinas need to have flexible Achilles tendons in order to perform a variety of dance steps including quickly shifting body weight onto the tiptoes. Work on your Achilles flexibility by using a step as an exercise tool. Stand upright and place both feet onto the step, shoulder-width apart. Lift your right foot and place the ball of your foot on the step while leaving your heel unsupported over the side, according to Brad Walker. (Ref 1) Slightly bend both knees. Slowly let your right heel drop toward the floor until you feel a mild stretch. Hold this stretch for 10 seconds. Slowly return to the original position and relax for 5 seconds. Repeat this exercise 10 times. Do the exercise again with your left leg.
Toe Pointers
Having strong and flexible ankle and feet muscles in order to stay on the tiptoes for an extended period of time plays a crucial role in being a ballerina, according to Zachary Lewis with Cleveland Live. Work on your flexibility by including some toe pointers as part of your daily ballerina stretch routine. Start by sitting on the floor with both legs extended in front of you. Move your ankle and point your toes away from you. Hold this position for 10 seconds. Point your toes toward your body. Hold this position for 10 seconds. Return to the original position and relax for 10 seconds. Repeat this exercise 10 times.
Prone Foot Slides
Ballerinas need to work on keeping the hip area open in order to gracefully perform a variety of maneuvers. Doing a stretching exercise known as a foot slide can be included in your daily routine. Get onto your stomach on an exercise mat with both legs straight, advises Zach Lewis. Slowly bend your right knee while gently and slowly sliding your foot along the inside of your left leg. Keep your left leg straight. When done correctly, you will feel a stretch along your inner thigh and hip area. Return your leg to the original position and relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left foot.
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