Ballet question

MSeel1984
MSeel1984 Posts: 2,297 Member
edited December 2024 in Fitness and Exercise
So I had my first (EVER) ballet class this morning. It was so much fun, but I really need to work on flexibility.

Anybody out there that does Ballet that can give me some exercise routines or advice on how to increase flexibility in the hips (spine seems ok) but leg extensions are tough for me.

I do have a little experience in pilates...but maybe some stretches, etc?

Any help is much appreciated.

Replies

  • jillianlovesyarn
    jillianlovesyarn Posts: 44 Member
    Leg extensions are as much about strength as they are about flexibility. I've been dancing for a few years now and I'm really just now starting to get that. That said, this is a list of a lot of great yoga moves for opening the hips: http://yoga.about.com/od/anatomicalfocus/a/hips.htm How tight your hamstrings are can also impact your hips. Try standing across from a solid surface that is approximately hip high (like a counter, table, etc. -- it can be a little lower or higher). You put one leg on top of the surface and bend over that leg. Hold for 30 seconds and then switch.
  • TheSpicyMermaid
    TheSpicyMermaid Posts: 279 Member
    I was cursed in the hamstring department. Every chance I get, I am stretching. I am DETERMINED to be flexible.

    I'm amazed that someone went to their first class as an adult. I don't know you, but I'm proud, lol! I need a little confidence boost myself before I get myself in a class. Good luck!
  • MSeel1984
    MSeel1984 Posts: 2,297 Member
    Many thanks! I'm gonna give the yoga a try tonight.

    It was a long time coming. I've wanted to do this for so long but growing up with so many siblings, there wasn't always money for things like that...Hubby bought lessons for me for my birthday because he wants me to pursue something that I want to do...I'm excited for my next lesson this weekend.

    I feel so pretty in my outfit LoL...
  • Chelsrf
    Chelsrf Posts: 194 Member
    As someone that grew up dancing and danced their entire childhood, I would recommend sitting on the floor with legs out in a "V". Open them as much as you can, you want to feel a pull but you need to be able to keep your knees locked out.

    1. Lean to each side with your opposite arm over your head and the other arm in front of your belly. Hold for 60 seconds. Switch to leaning towards other side. Hold again for 60 seconds. Then walk hands straight out, leaning forward. Walk them out as far as you can without bending your knees. Also make sure that you keep your knees and toes pointed towards the ceiling (don't let them roll in). Hold this for 60 seconds and repeat all 3.

    2. Then lean to the right trying to put your nose to your knee with an arm on each side of your leg. Hold again for 60 seconds. Switch to other side and hold for 60 seconds. Then walk hands out in front again for 60 seconds.

    When you get more flexibility, on step 1 you can try reaching for your foot (with the opposite hand) and pulling yourself down to get a deeper stretch.

    Repeat as many times as you'd like.


    You can also sit in pike (legs straight out in front of you with ankles and toes together). Reach arms up above head and then slowly contract forward reaching for toes, again it is important to keep your knees locked out and to keep your feet together. Do one set with your toes together and pointed and a set with them flexed. When enough flexibilty is reached work on grabbing your toes when flexed and pulling them back towards your body this will give you a deeper stretch.
  • TheSpicyMermaid
    TheSpicyMermaid Posts: 279 Member
    As someone that grew up dancing and danced their entire childhood, I would recommend sitting on the floor with legs out in a "V". Open them as much as you can, you want to feel a pull but you need to be able to keep your knees locked out.

    1. Lean to each side with your opposite arm over your head and the other arm in front of your belly. Hold for 60 seconds. Switch to leaning towards other side. Hold again for 60 seconds. Then walk hands straight out, leaning forward. Walk them out as far as you can without bending your knees. Also make sure that you keep your knees and toes pointed towards the ceiling (don't let them roll in). Hold this for 60 seconds and repeat all 3.

    2. Then lean to the right trying to put your nose to your knee with an arm on each side of your leg. Hold again for 60 seconds. Switch to other side and hold for 60 seconds. Then walk hands out in front again for 60 seconds.

    When you get more flexibility, on step 1 you can try reaching for your foot (with the opposite hand) and pulling yourself down to get a deeper stretch.

    Repeat as many times as you'd like.


    You can also sit in pike (legs straight out in front of you with ankles and toes together). Reach arms up above head and then slowly contract forward reaching for toes, again it is important to keep your knees locked out and to keep your feet together. Do one set with your toes together and pointed and a set with them flexed. When enough flexibilty is reached work on grabbing your toes when flexed and pulling them back towards your body this will give you a deeper stretch.
    Thanks for the info!
    Yes, the pike position. THIS is the one that gets me. With a flat back I can't bend down more than a couple of inches. It's kinda odd actually..
  • MSeel1984
    MSeel1984 Posts: 2,297 Member
    As someone that grew up dancing and danced their entire childhood, I would recommend sitting on the floor with legs out in a "V". Open them as much as you can, you want to feel a pull but you need to be able to keep your knees locked out.

    1. Lean to each side with your opposite arm over your head and the other arm in front of your belly. Hold for 60 seconds. Switch to leaning towards other side. Hold again for 60 seconds. Then walk hands straight out, leaning forward. Walk them out as far as you can without bending your knees. Also make sure that you keep your knees and toes pointed towards the ceiling (don't let them roll in). Hold this for 60 seconds and repeat all 3.

    2. Then lean to the right trying to put your nose to your knee with an arm on each side of your leg. Hold again for 60 seconds. Switch to other side and hold for 60 seconds. Then walk hands out in front again for 60 seconds.

    When you get more flexibility, on step 1 you can try reaching for your foot (with the opposite hand) and pulling yourself down to get a deeper stretch.

    Repeat as many times as you'd like.


    You can also sit in pike (legs straight out in front of you with ankles and toes together). Reach arms up above head and then slowly contract forward reaching for toes, again it is important to keep your knees locked out and to keep your feet together. Do one set with your toes together and pointed and a set with them flexed. When enough flexibilty is reached work on grabbing your toes when flexed and pulling them back towards your body this will give you a deeper stretch.

    Thanks so much!!! I'm going to try this!
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