What are some fast and easy stretching/strengthening moves for a ballerina?

Question

Every night for a year, I've done my splits, leg lifts, calf stretches, and quad stretches.....

all of this takes under five minutes

i want to find new stretches to increase my flexibility, balance, and strength as a dancer

could u please suggest some things i can do that will take about 1 minute? and tell me which stretch would be most beneficial to me, and why. please describe in detail how to perform the stretch , how long it should take, and wy it would help a ballerina.

thanks!

Answer 1

you can try doing froggies. it could help you get strength in your legs.

to do it you must go down low like youre sitting on your legs.. then jump up and down like a frog. you could do 50 and when you get 50 stand up youre going to feel pain but thats just muscles.

or you can lay on the floor and get a friend to lift your leg and push it to your face this is for flexibility and it helps you when you kick

Answer 2

lie on the floor and put your legs up gaisnt a wall at 90 degrees then move them further and further apart

Answer 3

partner stretch:

-stand up straight against a wall

-lift up your leg (like you are doing a high kick) and have your partner hold it.

-your partner should push on your leg

-switch legs (both left and right legs should be stretched)

*this stretch increases flexibilty when kicking

about 3-5 minutes

Answer 4

Straddle streches- Make a straddle on the floor. Stretch to the middle. It only takes 1 minute if you stretch to the right and left too.

Backbends or bridges.

Answer 5

I really suggest Wii Fit! Even if you don't have a wii, maybe a friend does. I am a very serious dance in teh New York City Ballet, and my brother has a wii and has wii fit! It has helped me so much with my strength (strength training), balance, (balance games) flexibility (yoga), and my stamina (aerobics).

It really works, trust me!

Answer 6

Straddle:

Get up against a wall (facing it) and spread your legs out so that the inside sides of your feet are touching the wall. Make sure your knees are facing up. Now, sit up straight, put your hands behind you and stretch slowly and push yourself against the wall until you can't anymore and hold it for at least 20 seconds.

Arch:

Sit with your legs straight in front of you, arch your feet and press down on your toes with your hands. This will help because you want your feet to look pretty AND if you're thinking of going onto pointe, having a good arch is beneficial.

Can you do splits on both sides? Left and right leg front splits? Try oversplits. Put pillows in the front and back, get your legs on either one & try to do a split there. Try and touch the ground. Start with like 2 or 3 pillows on each side. This will help you with arabesques mostly.

You're probably going to have enough sense to not hurt yourself.

Back:

Stand with your back facing the wall about 2 ft away from the wall (your whole body should be about 2 ft away). Get your arms up, reach it back so that the palms are touching the wall and push your stomach forward and push with your arms, your hands still on the wall. Try to push your hands down the wall to increase more stretching. This is beneficial for arabesques as well.

Get in second position, get your right ankle crossed over just above your left knee. Now squat down like you're going to sit and hold. This is hard...balance and strength and flexibility require. Repeat on the other side.