I need help with gaining flexibility as a dancer..?

Question

Im 16 years old and I've been training for years. I've won national competitions, and i've been told that I have great potential. My biggest weaking is gaining flexibilty. I tend to get stronger instead. Any suggestions? Im almost desperate now, Im even thinking about popping my legs, which is not a good idea.

Answer 1

Try the following stretching list by me:

1)go down to your fullest everyday for splits:
- try front splits first, then followed by side splits... it is not easy, it is painful, but it works...
2)do sit-and-reach:
- yours legs straight in front of you (together) and you push yourself down, try touching your knees with your nose... it may be painful too.if possible, as your parent, friend or anyone to push you down in order to stretch further...
3)do high kicks
- stand up straight.kick your right left up to the highest (try to keep it straight, so is your left leg which is on the ground) do at least 10 times a day.then switch to your left leg.do the same thing for your left leg.make sure you kick really hard up high to feel the stretch at least.
4)pull your leg backwards
- lie down somewhere (preferably bed for comfort).straighten both legs.then move your right leg (bended) to your chest.slowly straighten it and move it to your head.and try to pull it closer.but becareful not to hurt your muscles.don't overstretch.switch legs.do the same for left leg.must be able to feel the stretch then hold it there for maybe 1min or so.at your own count.
5)straddle
- sit in a straddle (legs open to the widest possible when sitting down).then push your body down to the ground, all the way if can.you will feel the painful stretch.hold it there.then relax when you want.do it a few times.if possible, ask someone to push you down and hold it there for you.
6)another trying to split method
- sit on your left leg bended.straighten the right leg in front of you.and then you push your left leg backwards all the way you can.this way you can improve on your front splits.
AND if you're interested to improve flexibility on your back, or waist as well, you can try the following:
7)xiayao (human bridge) also.put your hand behind your back to support yourself and bend down backwards to your fullest without bending your legs... you may feel queasy at your stomach but it is like this de.must practise more often to get totally down for human bridge...
8)lie yourself on the bed for comfort,then place both palms of hands beside your head (one on each side) then push yourself up all the way you can... try to get up from there as well.this is to improve on your waist - or rather the human bridge - xiayao - (:

you better warm up before doing any stretches or else you might end up hurting yourself! Hope this helps(:

Answer 2

If you have time and money try a yoga or pilates class I think this will be more engaging and you will be more lickly to incorparate this type of stretching into your routine.

Alternativly you could buy a yoga or pilates DVD which would be a lot cheaper and you could tailor around your schedule. There are also some dance specific stretching videos such as Stretch & Feel It! and Total Body Stretching http://www.activevideos.com/stretching.htm

You could also try Michèle Assaf's Active Isolated Flexibility & Stretching For Dancers

Broadway Dance Center: Active Isolated Flexibility and Stretching For Dancers.

You could also try body rolling that fuses pilates and yoga and is the latest crazy amongst dancers http://www.yamunabodyrolling.com/

Another point of reference Stretching (Pelham by Bob Anderson and Jean Anderson which has general info regarding stretching, stretches for every muscle group in the body and a routine specificlly tailored for dancers.

If you can afford it I would greatky recommend going for a sports massage. Sports massage will work on very deep layers of muscles wich is impossible to stretch out by preforming exercises. Also when you preform stretches yourself you lengthen your muscles but a massusus will work on lengthening your muscles as well as working across them releasing any adhesions or scar tissue. They will asses your whole body and will be able to advise you if your prone to any injuries to do misalignment or muscle imbalance. They will also advise you and tailor a stretching routine especially for your needs. It must also be said that this is not a relaxing massage it WILL hurt, as it works on muscles you didn't know you had and connective tissue. But you will feel a lot beter after it.

Check out this site http://www.dance.net/stretching.html
for more tips and insperationn

Answer 3

Stretch A LOT. If you do the same routines everyday, such as spreading out your legs infront of you, each day you do it, it will become easier and easier. Just work at it. Don't pop your legs because then you won't be able to dance at all because of injury and you don't want that, do you? Good luck

Answer 4

You could try taking a few gymnastics or tumbling lessons. They do a lot of flexibility exercises there. It really works for some people.
There you can work on flexibility and learn some new tricks!

Answer 5

Stretch ALOT!!!! me too i used to be very flexable and im starting to stetch when i wake up and still laying in bed do high kicks and if u watch TV during the day sit in straddle bending over and going lower and lower as you sit there and drink LOTS of water before u go to bed

Answer 6

Try these stretches. Many of them are beautiful yoga poses and the flexibility of the models is quite inspiring:
http://geocities.com/aescougarcheer/basics.htm

Answer 7

i exploit to combat and continuously listened and did what distinctive instructors informed me to. there are a number of distinctive concepts i ought to tell you approximately yet its in basic terms so not person-friendly to describe in basic terms via writing, i'd provide help to extra if i ought to yet i assume in basic terms touch me in case you like any.. Soowwy.. wish i ought to b of extra help yet its not person-friendly maan...

Answer 8

Try stretching everyday and yoga.

Answer 9

ima dancer 2, and trust me, stretching every morning helps so much. barre and floor strech.

Answer 10

why don't you do gymnastics? it's a great way to get flexible!