Stretching for Ballet: For Professionals

• After a minute or two of just breathing, get into position for your first stretch. Inhale as you prepare to stretch, then exhale as you bend into the stretch. Continue to steadily inhale and exhale as you hold the stretch. Inhale as you move to the next stretch, exhaling again as you push deeper into it.

  
  

Lesson Summary

Here is a summary of stretching exercises for the neck:

• Many people forget to stretch their necks, which is essential for flexibility, especially for ballerinas.

• One simple exercise involves turning a hat to the right while keeping the chin connected to the shoulder.

• It's important to avoid tilting the head to maintain a straight posture.

• Repeat the exercise on both sides without twisting the shoulders.

• Another method is to bring the chin down and hold for a minute to stretch the neck.

• An additional exercise using body involvement will be discussed in the next video

Lesson Summary

Here is a neck stretch exercise involving a candle position:

• Lift your legs up into the candle position, holding it or pushing the floor with your arms.

• Lower the legs all the way down to touch the floor.

• Stretch by pushing your hips all the way up.

• Bend your knees and place them next to your ears.

• Try to lift this part going up and relax.

• This stretch benefits your back, neck, and all muscles.

Lesson Summary

In this exercise, the focus is on working the arms to increase flexibility and strength. Follow these steps:

• Begin by stretching the arms to the back, bringing them all the way and lowering them.

• Progress by widening your stance a bit and pushing the arms back behind you.

• Remember to keep your shoulders down as you lift your arms.

• Push your shoulders down to engage the muscles in the front and back for better stretching.

• This exercise is beneficial for opening up the back and strengthening the arms, especially for female ballerinas.

• The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings.

Here is a summary of the plank exercise:

• The plank exercise is excellent for warming up and strengthening the core muscles, especially the back and stomach.

• To perform the plank exercise correctly:

  • Keep your back flat and aligned.

  • Maintain a straight neck without lifting it up.

  • Avoid arching your back or lifting your butt too high.

  • Hold the position for at least 30 seconds to start.

  • You can gradually increase the duration as you improve, but don't overdo it to prevent strain.

• Variations of the plank exercise can target different muscle groups, including back, arms, shoulders, glutes, and hamstrings.

Whether you are a beginner or looking for a challenging workout, the plank exercise offers a versatile way to strengthen and tone your muscles effectively.

Lesson Summary

Before starting any stretching routine, it's crucial to warm up your body to prevent injuries properly. This warm-up should make you feel a bit of heat and start sweating.

Stretching cold muscles is not recommended as it can lead to injury. To warm up effectively, consider the following exercise:

• Begin by sitting down with arms at your sides.

• Slowly lay back, bringing your knees toward your chest.

• Push your legs out, raise your arms, and engage your core.

• Pull your chest forward and lift, then rise and repeat the motion.

• Do this sequence 100 times to sufficiently warm up your body.

By following this routine, you will prepare your body for stretching, reduce the risk of injury, and minimize discomfort during your stretching exercises.