BALLET BODY POSITIONS
Stretching Exercises With Ballet
According to most ballet teachers, an integral part of a ballet class is stretching. There is usually less chance of injuries when your body is prepared, both physically and mentally for the dance movements. Stretching can also help to increase strength and agility in the body, which is critical for dancers.
A first time dancer should also understand that incorrect stretching can do more harm than good. So be sure that your instructor helps you with these exercises at first.
For total body stretching four basic stretches are used, which each should be performed consecutively with a few seconds pause in between. It is also important to be sure to wear clothing that is comfortable, like leotards and if you want, some leg warmers. These leg warmers can prevent your leg muscles from getting cold before your muscles become warm.
Stretching for the lower back is done when you lie on your back on a hard flat surface with one leg straight and the other bent. You will move your bent leg up to your chest and retain the position for 10 seconds, then move the same leg across your body and touch the floor with it. It is important to keep your shoulders and back on the floor. You can then repeat with your other leg.
Your inner thigh and groin can be stretched in the following way. Sit upright on the floor with your legs bent and the sole of the foot on the floor. Move to a crouching position with your knees close to the floor and your feet nearly touching your groin.
The buttocks stretch is done by lying on your back with your feet on the floor and your knees bent. Raise one foot up and hold it with your opposite hand. Retain this position for 15 seconds and then repeat with the other leg.
The last but most important for your leg muscles is the lying V stretch. You will lie on your back with your legs pointing straight up in the air. Part your legs and point your toes to the floor until your legs are in a V position. Continue this movement as far as you can, then hold for a couple of seconds. Take a rest then repeat the stretch exercise.
Your leg muscles should start feeling warm when you complete these stretches. You will then be more prepared to commence dance movements and barre exercises.
About the Author
Svetlana Marintcheva of Adagio Ballet oversees the ballet curriculum for both adults and children at our dance studios in Arlington and Fairfax VA. Visit us at our website or call us today.
Larry Payne Ballet EIGHT BODY POSITIONS
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