Flexibility in Dance? Any suggestions?

Question

I just started some difficult ballet classes, and I need to make my extentions better. I can do splits, with some pain, but I can do them and my kicks are pretty good, but I need to get more flexible fast!

Answer 1

Someone else already mentioned strength......That is what you should focus on. It sounds like you have the flexibility going for you already. Don't stop working your flexibility.....once you have your splits now it time to work over-splits. This is definitely needed for extensions! But its only one part of it. Having good kicks helps but when you kick you are using the force of the motion to kick your leg up (I hope that makes sense, the wording doesn't sound quite right...hope you understand).
BUT STRENGTH! This is needed to accomplish a good extension. You can have the flexibility but if you don't have to strength to lift (often slowly lift) your leg to a nice high position and then HOLD it there...........well then you can't accomplish a nice high extension.

SO, your routine must include flexibility and strength training. Obviously you have been dancing long enough to know how to stretch your splits. You may just need to do it more times a day. Be sure to stretch at least 2 times a day, 3 times would be better-- stretch your over-splits with your front foot on a stack of books or on the bottom stair or anywhere you can get that front foot up higher as you sit in your splits. Beyond that try a good Pilate's or yoga stretching video.
For strength, make sure you work through your developpes (front, side and back) slowly. Always keeping your body in place so your legs are truly getting all the work. When you finish the developpe, hold the extension and then always lift the leg as high as you can force it before you take it down to the tendu. This last little force of the leg before the release will help those muscles gain a bit of extra strength. Another exercise would be to have someone assist you in lifting your leg to the height of your extension, then letting go of the leg you must hold that height--don't let it drop. This too will help work those specific muscles in order to help your leg extend higher.

One last thing...nothing like this will come fast. A dancer must put in the time in order to get a good result. The body is not made to do that. But consistency will improve it. If you work hard it will begin to show!! Don't give up, keep working and you will have beautiful extensions.

Answer 2

hey Hun,
i am going to try to help you, but i really can't say oh i have been there, because i have always been flexible lol. stretching everyday is the only thing you can do. For our dance team there are a couple of people that couldn't do the splits when they begin but stretching everyday and just pushing your self every time will get you to your point you need. yoga also helps. Good luck with everything. i have been in ballet class for 11 years so i know how that is. i am glad to hear that you are committed to ballet.

Answer 3

I have the same problem. Except I've been dancin for 7 years and still can't do a complete split. My suggestion that I'm doing, Strech every night. Do the splits and then the kicks, try and do some jetes (leaps across the floor) and if you have time just mess around with dancing. If this doesn't work ask your dance instructor. Good Luck.

Answer 4

Flexibility is somewhat hereditary and can only be improved 15% beyond your natural ability, so it will take time to improve.

I myself am not imcrdibly flexible naturally and do a stretch routine daily to improve hamstring, hip flexor and my overall flexibiliy.

What I have learned, though, is that builiding up the strength of the muscles you are trying to improve the flexibility of while improve the look of the lines you are creating, especially in ballet.
I do strngth training, as well as stretching, to improve my flexibility and my form in ballet.

Good luck!

Answer 5

I myself am a dancer, and quite flexible. What I do to keep myself as fit and trim when it comes to flexibility I like to stretch. Maybe you should join a yoga class. They really work. I went to one for a few weeks, it worked so well. Alll I did was go to some palates and yoga classes and stretched, and it worked perfectly.

Answer 6

do no longer problem, this occurred to me too! i grants you a pair tips, yet all in all merely save stretching! one factor that facilitates is to objective and relax your muscle mass until eventually now and once you stretch. you're able to do this by massaging your muscle mass utilising the two your hands or a rub down ball/tennis ball. yet in a distinctive thank you to kick back your muscle mass is to heat them up. to do this you will carry out a little barre excercises or take a warm tub to ease the muscle mass. What i love to do is do the excercises until eventually now I stretch and then take a warm tub afterwards. yet another tip: once you're stretching, attempt to hold each and each pose for variety of three minutes. to do this, discover some music which you like it particularly is approximately 3 minutes long and do your stretch on one area, then repeat the music and do the stretch on the different area. this gives you the muscle mass sufficient time to truly stretch out. My very final tip: consume numerous potassium. in case your muscle mass start up cramping or they are too tight to stretch out, it particularly is often do to a loss of potassium. Bananas are a spectacular source of potassium. in case you're like me and you do unlike bananas, you are able to continuously combination them with yogurt and different culmination to make a smoothie so as which you get each and all the potassium from the bananas while not having to flavor them. solid luck! i desire this helped!! =]

Answer 7

Well I dnt know about it happening fast, but Just stretch. Don't go popping ur legs cuz u could risk becoming paralyzed. Stretch daily, but don't force it because that can cause unnecessary soreness.
good luck

Answer 8

do your stretching routine everyday. Don't overdo it, and don't push yourself to hard. I know its hard but you don't want to pull a muscle! (((youve probably heard all of this before))) But there really is no special tip to get flexible except to stretch!

Answer 9

try stretching a lot it has helped me and if u don't already have calf or thigh muscles then it would help some. Not as much as stretching would.

Answer 10

stretch everyday-maybe get a palates or yoga video that can help you with stretching