I just wish to know anything that I can do in class or outside of class (at home) to constantly strengthen my ankles for ballet pointe work!.Www@QuestionHome@Com
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Position:Home>Dancing> How do I strengthen my ankles and feet for pointe work?Question: How do I strengthen my ankles and feet for pointe work!? I just wish to know anything that I can do in class or outside of class (at home) to constantly strengthen my ankles for ballet pointe work!.Www@QuestionHome@Com
Best Answer - Chosen by Asker: Hi there, For strengthening your feet, point you toes! When you eat, when you are watching t!.v!., on the computer, in school, about to go to sleep!.!.!.point those toes! I have started doing it for about a week now and it gets easier!. At first it you may not be able to keep them pointed long (cramps) but after a while you will be able to point them for very long periods of time (after a week I can point them for 20 mins without cramps)!. Remember to keep pointing until they start to burn (that means the muscle is working and strengthening)!. For the ankles, stand on the edge of stair or a large phonebook so your heels hang off!. Rise to your fullest demi point and then drop down as far as your heels will go!. Do 30 of these releves very slowly (it hurts more and works more) then do a deep plie!. Do 3 sets of the 30 releves!. Once 30 is easy, up it to 50, then 75, then 100!. Or try uping the sets instead of number of releves!. Like 6 sets of 30 releves (ouch!)!. also, buy a theraband (or exercise band), wrap it around one foot, point and roll through demi to flex!. Do this 15-30 times per foot!. You can also tie the band around your feet and do releves!. Like tie it around your feet (not to tight or it will snap!) stand in first and do 15-30 releves!. Then do the rest of the positions!. You can usually tell if someone can stand on releve in all positions for 30 seconds at the least that their ankles are strong!. Especially if they can go on releve with one foot in coupe!. While they dance, their ankles shouldn't wobble at all!. Hope this helps, have a nice day!! =) Www@QuestionHome@Com RELEVES!!! They help so much!! do them on one foot, two feet Parallel and turned out!. One good exercises is in coupe do straight releves with out plie also called eleves!. ANother fabulous way to strengthen your ankles is with a thero band!. Bunheads makes some great ones!! You can also look at Target or Walmart in the health and fitness section with pilates and yoga products! Best wishes http://www!.discountdance!.com/frame_set!.p!.!.!. this is the link for thero band!! Www@QuestionHome@Com Tondues!! Releve, eleves, try this: Plie,releve over, straighen, put feet back on the floor Then do it backwards, releve up, plie over, feet come down straighten!.!.!.do that about 10 times each way!. also, thera band stretches help!. Good luckWww@QuestionHome@Com relives lots and lots of rises every day!. also theraband exercises are great!! here is some ideas for theraband exercise: http://www!.ehow!.com/how_2321691_strength!.!.!.Www@QuestionHome@Com Running helps increase bone density and so does weight lifting!.Www@QuestionHome@Com ill give you a foot massage :)Www@QuestionHome@Com |