What are some stretches I can do to really get over my pointe shoe box?

Question

I really need to develop my arch more. What are some stretches/exercises I can do for that?

Answer 1

A couple things. You can have a friend help stretch your feet. Put on your pointe shoes (so the foot gets stretched and not the toe) and have your friend push down with her hands like she's trying to push the balls of your feet to the floor. Keep your feet very straight, and parallel (NOT turned out) so you stretch the arch and instep. You should feel a stretch either in the arch of your foot, or on the top of your foot or both. If not, you need to adjust your position so you do feel a stretch. Another stretch you can do on your own is to stand in parallel and tendu one foot to the front, and then bring it around to the other side of your ankle. Press your knee into the back of your calf, making sure to stay in parallel position. You should feel a stretch in the same place as the other stretch.

The best thing you can do though is to make sure you work your tendus as well as you can. You should be pushing them into the floor. Working through your demi pointe as hard as you can, pushing out that demi pointe and then pointing your foot as hard as you possibly can. Then when you bring it back in push through your demi and work through your foot again. That will build strength, and the strength will build up the flexibility gradually and safely, in a way you can actually use.

You can also get a theraband/resistance band and work with it. The Gaynor Minden ones come with sets of exercises you can do.