Beginning dance...flexibility, turnout, arch?

Question

I'm a freshman in college and I'm about to take a dance class at school. I don't have much dance experience...ballet for two years when I was younger, plus middle school danceline and clogging (yes, clogging) for 4 years. I love to dance, though, and I used to be pretty flexible. I absolutely love ballet and realize I'm starting late but I'd love to get into it a little more. What are some good exercises I could do to work on the arch of my feet, turnout, and general flexibility? If you have any tips, please let me know. :)

Answer 1

What are some good exercises I could do to work on the arch of my feet, turnout, and general flexibility?

Arch of your feet -- do it often and keep your toes flexed in every exercise you do but remember to balance that with flexing your heel as a muscle is stretched/strengthened by both motions.

Turnout -- this is tough though making sure you have correct body posture while trying to do it is important. If your legs are naturally inclined to turn inward, it will be tougher but not impossible. Pleas in second position as well as leg-lifts in this position will help. In the beginning, use a flexed heel until you build your strength and move toward toes pointed. You are loosining muscle (increasing flexibility) while building muscle so the two must be balanced equally -- don't work more than the other.

Flexibility -- anything that is tight -- slowly start to stretch. If you feel sharp pain it often times is not your muscles that are tight but your nerves which takes longer to stretch. Your nerves may be what is making it seem as if you aren't as flexible as you'd like to be instead of your muscles. Be patient and DO NOT bounce as you stretch. Start slow (who cares if you can't get your foot on the barre at first in the poper way) and realize it is a slow process to regain / retain flexibility.

Again, pleas are good in all ballet positions. Don't forget floor work as well: anything that stretches muscle/nerves is good -- just don't over-do it -- BE PATIENT! Form is always more important to how flexible you can be -- i.e. touch your toes -- keep your knees slightly bent and a straight back which is more difficult than just doing it the easy way and accomplishing your "'goal" of touching your toes. This is an analogy, of course.

Drink lots of water (8, 8oz. glasses of water) to be sure your body is properly hydrated and that you always do a "cool down" routine afterwards -- walking after is good to keep the soreness away which is lactic fluid build-up.

Never stretch without warming up with 5 minutes or more of cardio or some other activity.

I hate to sound trite, but googling "increasing flexibility" on sites which focus on physical therapy are probably the best sources.

Answer 2

Some exercises...

Arch-- i use this one a lot. i used to have AWFUL point in my feet, but every day i did this stretch for my feet. find maybe a couch, a bed a dresser, something that has about anywhere from 2-4 inches between it and the ground. stick your foot in between the structure and the ground at about the middle of your foot. sit on the ground and try to straighten your leg while your foot is in this posistion. DO THIS VERY SLOWLY. i usually never do it for more than 5 min, but you can do it for as long as you want. oh and warning, you dont usually feel the pain until after the stretch, so dont go overboard.

TURNOUT-- do you know what the frog stretch is? this i believe is the best way to stretch for your turn out. HOWEVER, some people disagree because i can be (and probably is) bad for your hips. research it if you want, but i, along with my entire class, uses this stretch. what you do is lay on your stomach. bend your knees and keep your feet together to make a diamond shape with your feet, two knees, and hips being the four points. lift your feet off the ground and try and make the diamond as small as possible by bringing your feet closer your hips.... your feet most likely will not touch the ground. make sure to keep both your hips on the ground, and try and bring your feet closer to the ground. if you have some one near, you can have them GENTLY push down on your feet closer to the floor. also just sitting like that and doing homework, watching tv, whatever for a while is good also.

GENERAL FLEXIBILITY-- all stretches, splits, hamstrings, straddle. but dont over do you stretching. i am currently recovering from a torn hamstring wear i could not stretch my legs, so ALL of my flexibility in my legs has left. it is really tough, and it hurts, but i am starting fresh with flexibilty wise.

make sure you talk to your dance teacher about all of this so they can show you different stretches. i hope i helped, but is difficult trying to explain in writing.
=)

Answer 3

Turnout can be improved to a limit; though it can be strengthened a lot. The limit being the bone structure of the individual hip. Your arch can be successfully stretched over a period of at least one or two months. There a many exercises including working your tondue harder that will improve the arch.

Answer 4

Yeah just keep working on those dances and stretch alot so you'll be good and limber in the class and be sure not to pull anything

Answer 5

Well, belly dancing helps with flexibility and childbirth (yes belly dancing)...as for the others I don't know

Answer 6

gymnastics.......
split...
jumping...
skating can do... i think...