What are some of the Stretches for Ballet?

Stretching is vital to prevent injuries and to ensure that our muscles are prepared for vigorous activity. In children ballet, it is important to designate a fair amount of time to stretch before dancing. If the area is messy, clear away objects that would obstruct your way. The stretches covered below are often done on the ground, or with a barre.

Stretching your Hamstring

The hamstrings are the muscles that go down behind your quadriceps. This part of the body is often activated in dancing. Thus, it is vital to ensure that it is being stretched for an adequate amount of time. Having a flexible hamstring that is not tight will contribute to preventing potential injuries as well as ensure the nice long balletic lines in some ballet movements.

To do so:

• Sit down and straighten out your legs, keeping your feet together in front of you.
• Reach out with your hands as much as possible to touch your toes in front.
• Hold for 10 to 20 seconds.

Stretching your quadriceps

Quadriceps are the muscles in front of the thigh. Stretching it will enhance the flexibility of them and prevent it from being tight.

To do so:

• Lie face down on the floor on your stomach.
• Straighten your legs, and then bend your left leg with your heels touching your butt.
• Use your left hand to grab your left feet and pull.
• Repeat the above for your right leg.
• Hold each side for roughly 10 seconds.

Stretching your calf

The calf muscles are the muscles at the lower part of your leg just below your hamstring. Calf muscle injuries often happen when dancers jump vigorously without having stretched those muscles, or overstrain them.

To do so:

• Place your right leg in front of your left.
• Bend your right knee while you are inclined forward.
• Try to keep your left feet on the ground as much as possible.
• Reduce the tension if you experience a strain at the front of your ankle.
• Over time, the tension will be reduced after more practice.
• Switch the process to your right leg.
• Make sure to stretch for at least 10 seconds on each side while breathing.

Stretching your feet

Our foot are often used during ballet exercises and dance positions. It is also a small part of our body that is supporting the position of other larger leg muscles. Thus, it is important to ensure that it is well stretched.

To do so:

• Begin with a sitting position.

The above are just some basic stretches. At Young Dancers Academy, a ballet school in Singapore, our teachers are equipped with the knowledge and skills to advise your child on more elaborate and appropriate stretches.