Dance and flexibility question?

Question

I am 13 years old and just started dancing last year. I danced for 4 years before quitting for 2 years and then rejoining at 12. I know that I have the rhythm and ability to be a good dancer but I just don't have the flexibility. And this year at my studio 8 girls who are on the competition team are quitting. I know they will be looking for new girls to take their places and I really would like to be asked to join. So please can any dancers please help me by giving me ways to improve my flexibility. My heel stretch, and pencil are low. I had my right side split but lost it. I almost have it back. Please help!!! I need ideas for improving flexibility in around a months time.

Answer 1

try doing over splits and dont forget to streatch everyday even on weekends thats wat i do and i have inprove alot

Answer 2

You are making me so mad right now! You don't have to be flexibile to dance unles you're talking about modern dance then you are suppose to be flexibile and I don't really know how to help you with that cause I am just going to start that next year. If you are talking about classical ballet then you don't have to be flexibile. I am the only one in my class whose flexibile my teacher said so. She says that i don't even have to work to do my grand battments, but everyone else does.

You can't improve your flexibility you have to be born with it like me you just have to look like your flexibile and work hard to gain strength. You should try streatching more doing mroes splits and putting your legs up against the wall or something and resting your head up against your knee and count to twenty and do the other side. it may hurt for you cause it doesn't hurt for me since I am already flexibile.  

Answer 3

legs(splits)- to do the splits i will take awile, do these streaches every day and you should be able to the spits in 2-7weeks.

1- preperation: put a warm water bag on your split area for 3min.(make sure you are whereing lose shorts or sweat pants)

2- preperation streaches: spread your legs apart as far as they can go comfortably. keep your legs strait and reach for each foot from side to side, then hold it on one side for 1 or 2 min then switch sides. then bring your legs together and reach for your toes without bending your legs. hold for 2 or 3 min.

3- holding streaches: go down in any splits as far as you can go, put a pillow under you and rest your split area on the pillow and hold for a while (30 mins), watch t.v , listen to music, or read to pass the time.

4- with friends streaches: me and my friends do this all the time. right and left leg split: have a pillow or icecube to bite on while you do this streach. lay down on your back have one person hold down your leg and have another person lift your other leg to 90 degrees, then 95(hold for 5min) 100(hold) and go on untill you reach 180degrees. straddel splits: sperad your legs as far apart as possible, have a friend put ther feet on your ankels and push back your legs as far back as they can.(make sure you are up aganst a wall)

back(bridge,backbend) the brige shouldn't take to long to learn, 1-2 weeks.

preperation- where lose fitting colthes and make sure you are on a soft surface i.e mats, grass ect.

preperation streaches- touch you toes, hold for 8-10 min. curl up into a ball and roll on your back 20 times back, forth 1 back, forth 2 and on.

holding streaches- hold the bridge as high as and good as you can 2-3min(don't stay up-side-down to long, if you feel dizzy come down and get some water.) once you do get your brige keep your arms strait.

with friend streaches- we used to do this streach we can all do it now. stand with your legs more then sholder lenght apart. have a friend stand behind you and you should bend back and follow them down like a ladder once you reach the bottom put your hands on the ground and straiten your arms. keep on dooing that untill you can go down without useing them.

Answer 4

Try Yoga. See if you can take a few classes or get a video. Yoga is a great way to improve flexibility. I don't know how much it will help in a months time, but you will notice a difference. Some yoga classes are a real workout and will help to elongate and stretch the muscles which is good for all types of dancing.  

Answer 5

just stretch everyday..

work on your heel stretch pencil and split..

eventually after stetching more and more each day you will have them..

also after you have then pretty good do them often so you won't lose them again.

Answer 6

1st do some lunges to make sure that ur legs r stretched out, and then u can hold ur splitz on each side for 2 minutes and also work on your middle splitz...that however isnt even close to the stretches we have to do...if u really want to improve u need to work on stretches for 1 hour

Answer 7

   1. Keep your joints and muscles lubricated by warming up and cooling down. Do not start with a full stretch without warming up and do not halt into a full stop without cooling down.

   2. Do stretches every day and work at it progressively. You can't become flexible overnight. Work at the rate you are comfortable with, and then slowly increase the difficulty (length of time, length of reach or both).

   3. When stretching, do not bounce. This puts stress on the joints and muscles, as well as creating micro-tears in the muscle fibers. Stretch slowly and as gracefully as you can. Make sure the movements are in one fluid motion.

   4. Keep in mind to include both the positive and negative motion when you stretch. Keep it symmetrical. If you are stretching your left, stretch out your right too. If you are bending forward, bend backwards too.

   5. Make sure you have supervision if you have no idea what you are doing. Most martial arts schools and gymnastics classes have extensive stretches and exercises to warm up.

   6. Get a healthy diet. Eat more of the green leafy food and the vegetables, and drink a lot of water. Increase your protein and calcium. The important thing is to balance everything.