Hi, I'm Juliet Kaska and this is daily stretches to get ballerina legs. Stretching is an important part of any workout whether you are a ballerina or you just want to improve your daily performance and activities. Long stretches held for anywhere from 30 seconds to 60 seconds will help improve all of your activities. Ballerina stretches happen to work on your external rotation as well as opening up your hips and pelvis. Ballerinas are known for having long flexible legs. The following series will help you achieve similar results. If you have a Thera-Band, you're going to take that and place it on your right foot. If you don't have one you can also use a bath towel. So place the right foot up into the band and then straighten the left foot out with a turn out in the hip, anchor the right hip down into the socket and bend the elbows bringing the arms down to the side. You don't want to pull with the arms to get the stretch, you want to use the muscles in the legs and just have the band there to balance you. So the first stretch is going to be for the hamstring, you're going to pull it in towards our face and we're going to hold there. The second one is going to come across the body, pushing the foot out into the band, still maintaining that turn out in the left leg and the third one is going to come across the other direction, pulling with the left arm and pressing out with the heel for the inner thigh and then the fourth one is actually the movement of a circle. So we're going to bring the leg across and down, around and up.