Flexibility and Extentions Training - Any tips, or resources?

Question

I was never properly trained on extensions. My leg feels as though it weighs 500lbs when I try to extend and hold it. Are there special exercises? ANYTHING to help me with this? I feel there must be some great secret somewhere.

Also, any tips on flexibility training? My straddle has always been terrible.

My ballet days are over, but I want to wow the ballroom scene with some extensions in theatre/arts work.

Thank you!

Answer 1

hola! (Im not spanish! lol! thats just about the only spanish i know and i took it for a year! lol) well thats beside the pointe. ive never been good at that either. just put ur legs in pike and keep on streching forward, i imagine that helps. for flexibility, keep on streching. i have been told sooooo many times, the best strech(that doesnt hurt as much as the splits) is frog aka backwards butterfly. dont say ur ballet days are over. maybe ur just getting started! good luck!

Answer 2

I never took ballet, but I assume you must be fairly flexible already. But if you're not so much anymore, certain yoga positions are very good for improving strength, balance, and flexibility. There are positions where you have to stand and keep your leg extended as you balance on the other foot - rather difficult for me, but it gets easier with practice. Pilates is effective as well - it focuses on core training, which is an excellent start for getting in better shape. Helps with holding those difficult yoga positions. I occasionally watch Denise Austin on Lifetime. She does something different every day, but incorporates both yoga and Pilates moves into her routines. I can't hold the yoga positions like she does - I wobble and drop out of them when she hasn't even teetered a bit - but if you take a yoga class, it might help you. I went to some a few years ago and after one hour of doing positions my muscles felt like I'd been exercising really hard the whole time! You don't notice it so much when you're doing it because they play calm, relaxing music, but afterwards you feel like you've really had a workout. It depends on the class, though - there are different styles. I don't know what type I took, but I believe hatha is the most common. Best of luck to you with ballroom - I took it in college and I just loved it. The tango is my all-time favorite, followed by the waltz. I liked the rumba, too, but the Latin movement was difficult for me. My hips just aren't that loose, or something. Have fun!

Answer 3

OK - think out of the box and into the pool. Working in the pool is great strengthening and flexibility work as the water supports and yet challenges the muscles. As for your extension - it does not come from your leg but begins in the torso. You need a strong core and to lift from the core, not the thigh muscle as many untrained dancers do. Extension length is determined by many things....the main being long waisted. If you are short waisted extension is much more difficult. Your hip structure also goes into play. So some are more blessed than others to begin with.

Word of caution....please, please, please, do not try to improve your flexibility by having someone push you. Muscles need to be properly warmed up and slowly and gently stretched. If you do this consistently your flexibility will follow.

Another tip for strength and flexibility is Pilate's work.

Answer 4

When you stretch use resistence from either a theraband or if you're cheap (like me) a towel/tee shirt. Stretch laying on your back and use gravity to pull your legs towards the ground.

Aside from that, extentions come from your core, you NEED to have a strong core that you keep tight. Instead of thinking "i'm going to lift my leg" think "My stomach/core is raising my leg". Sit ups are a must.

Weight training using 2-5 pound ankle weights will help you along much faster. Just put those on during your regular routine and after awhile you'll build up the strength you need.

Good Luck!