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Question: Beginners ballet stretches!?
i would like to take ballet (not now, but maybe in the summer) adn was wondering what stretches I could do to help increase my flexibility!? I am okay in flexibility this is what i can do: while sitting down I can put my feet together to create a triangle and rest my forehead on my feet (although my knees are not entirely touching the floor), i can while sitting down lift my leg up enough to reach the back of my neck (although i cant really leave it there)!. High kicks!.
Here is what I would like to do, and was wondering to how to begin: i would like to do a full split, and be able to stand and lift my leg up with my hand all the way so that my legs are like 180 degrees while standing!. i would also like to be able to lie down and do the same thing!. please help, i can hardly have my legs at 90 degrees, while keeping them straight, just a beginner!.Www@QuestionHome@Com
Best Answer - Chosen by Asker:
If you do the following stretching exercises regularly, they will help you do a split!. It will take time to improve your flexibility, so don't rush things or you could injure yourself!.
Warm up first by skipping a rope or jogging in place for 5 minutes!.
Keeping your back straight, bend down from the waist and try to touch your toes!. Hold this position for half a minute!.
Next, sit down on the ground with your legs straight out in front of you, knees together!. Reach forward, bending at the waist, and try to touch your toes Keep your back straight and try to get your chest as close to your legs as possible!. Hold for half a minute!.
Now kneel down and place your hands on the ground on either side of your body to support you!. Stretch one leg behind you and relax!. Let your body sink toward the ground!. Hold for one minute and then switch legs!.
After each stretching session, go into the split position and see how low you can go!. As your flexibility improves, you will find you can go lower and lower!. Don't strain yourself!. If you feel any discomfort, stop immediately!. Some people are more naturally flexible than others, so don't compare with your progress with a friend!.
TIP:
Always wear loose, comfortable clothing and sneakers while performing these stretches!.
I hope this Helps! ^_^
Www@QuestionHome@Com
butterfly
split stretch
on leg out other in hed to knee stretch
on back legs up pull legs apart stretch
these are just some!.!.
you can find alot more on google:))Www@QuestionHome@Com
ive taken ballet for awhile now and splits are something that you'll want to be able to do!. in class you usually start and warm up with the bar exercises (once you take ballet you'll learn what they are) then you do other stuff so find a warm up that gets you ready to stretch like jogging or something because stretching on "cold muscles" is bad!.
this video has some good flexibility stretches that should help you do the splits: http://www!.youtube!.com/watchv=pVq9nL_tLb!.!.!. also this one has good stretches http://www!.youtube!.com/watch!?v=mrqy_un2x!.!.!.
ones says gymnastics stretching but its the same stretching i do in dance,
listen to music because you want to hold each stretch for at least 2 eight counts, and the music will help, and stretch every day or sometimes twice a day,
hope this helps Www@QuestionHome@Com
Okay, here are some stretches you can do to work on your splits!.
the triangle you were doing is the Butterfly stretch!. that's always a good stretch to begin with!.
then there is the straddle stretch, in which you spread your legs out on the floor, trying to get your center split!. Go as far as you can go, then sit up tall with your arms up and lean over your right leg, making sure your upper body remains forward!. hold this for about 20 seconds then come up and repeat on the left leg!. finally come up and stretch your upper body forward, reaching your arms out in front of you!.
(This is also good to do this up against a wall so your legs don't slide forward while your doing this!.)
this next stretch is something you can do right after the straddle!.
Slide your legs together straight in parallel and sit up tall with arms up!. lean forward and stretch!. take deep breathes, and as you breath out, stretch down farther!. (take deep breathes throughout your stretches, it helps lots!)
hold for about thirty seconds and then come up!. repeat 3 to 4 times!.
Practice your splits after you have fully stretched up!.
try harder each time but don't over do it!
splits are what is going to get your leg all the way up there so stretch every day!.
If you want to get your leg all the way up, its going to take alot of flexibility, and you'll get that, but there also needs to be strength in your center core muscles to hold it there, so throw in some crunches in your daily stretch time!
ballet is alot of work at times but it is so worth it in the end!
Good luck!Www@QuestionHome@Com
how beautiful!. Some good ballet stretches are:
The Frog- lay on your stomach w/ knees bent like a frog to the side && bottom of feet together!. This improves turnout!.
This will gradually make your knees closer to the ground when you sit in the triangle position!.
**Turnout is major!
also, sitting down w/ legs extended in seconde and stretch down to the floor until you feel a good stretch!. continue to do this!. [you can even use a wall to push against]
It really works!.
Good hamstring stretches!. [feet extended infront of you and lean forward to touch you toes]
I'd also recommend looking into some good strengthening exercises so you'll be ahead of the game!. [your centre, leg muscles ect!.]
Good luck ; ] Www@QuestionHome@Com