Is it possible to become flexible at 21?

Question

i jsut started a dance class and I'm little embarassed that I lack flexibility. I can't do splits or put my foot at the top of my head. Is it possible through stretches and practice to be able to do all that. I don't expect to be able to do them overnight just gradually if I do certian things will it be possible and what do I need to do?

What type of stretches do I have to do and how many a day?
I'm taking a ballroom dance class

The class is a 1 hour twice a week class. The teacher doesn't have time to teach me how tobe flexible

Answer 1

** Yes you can still become flexible! **
If you can join an aerobics class!
Do lots of stretches!
Stretching Exercises for Women
WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise.

The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch.

You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes.The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.

STRETCHING EXERCISES
Stretches for side of neck:
Sit or stand with arms hanging loosely at sides
Turn head to one side, then the other
Hold for 5 seconds, each side
Repeat 1 to 3 times

Stretches side of neck
Sit or stand with arms hanging loosely at sides
Tilt head sideways, first one side then the other
Hold for 5 seconds
Repeat 1-3 times

Stretches back of neck
Sit or stand with arms hanging loosely at sides
Gently tilt head forward to stretch back of neck
Hold 5 seconds
Repeat 1-3 times

Stretches side of shoulder and back of upper arm
Stand or sit and place right hand on left shoulder
With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds
Repeat on other side

Stretches shoulder, middle back, arms, hands, fingers, wrist
Interlace fingers and turn palms out
Extend arms in front at shoulder height
Hold 10 to 20 seconds, relax, and repeat

Stretches triceps, top of shoulders, waist
Keep knees slightly flexed>
Stand or sit with arms overhead
Hold elbow with hand of opposite arm
Pull elbow behind head gently as you slowly lean to side until mild stretch is felt
Hold 10 to 15 sec
Repeat on other side

Stretches middle back
Stand with hands on hips
Gently twist torso at waist until stretch is felt
Hold 10 to 15 sec
Repeat on other side
Keep knees slightly flexed

Stretches ankles
Stand and hold onto something for balance
Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.
Repeat on other side (Note: can also be done sitting)

Stretches calf
Stand a little way from wall and lean on it with forearms, head resting on hands
Place right foot in front of you, leg bent, left leg straight behind you
Slowly move hips forward until you feel stretch in calf of left leg
Keep left heel flat and toes pointed straight ahead
Hold easy stretch 10 to 20 seconds
Do not bounce
Repeat on other side
Do not hold breath

Stretches front on thigh (quadriceps)
Stand a little a way from wall and place left hand on wall for support
Standing straight, grasp top of left foot with right hand
Pull heel toward buttock
hold 10 to 20 sec
Repeat on other side

Relaxes hamstrings, stretches calves, achilles, and ankles
Stand with feet shoulder-width apart
Keep heels flat, toes pointed straight ahead
Assume bent knee position (quarter squat)
Hold 30 sec

Stretches inner thigh, groin
Stand with feet pointed straight ahead, a little more than shoulder-width apart
Bend right knee slightly and move left hip downward toward right knee
Hold 10 to 15 seconds
Repeat on other side
If necessary, hold on to something (chair, etc.) for balance

Stretches side of hip, hamstrings
Sit on floor with right leg straight out in front
Bend left leg, cross left foot over, place outside right knee
Pull left knee across body toward opposite shoulder
Hold 10 to 20 seconds
Repeat on other side
Breathe easily

Stretches lower back, side of hip, and neck
Sit on floor with left leg straight out in front
Bend right leg, cross right foot over, place outside left knee
Bend left elbow and rest it outside right knee
Place right hand behind hips on floor
Turn head over right shoulder, rotate upper body right
Hold 10 to 15 seconds
Repeat on other side
Breathe in slowly

Stretches back of leg and lower back
Sit on floor, legs straight out at sides
Bend left leg in at knee
Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
Do no dip head forward at start of stretch
Hold this developmental stretch 10 to 20 seconds
Repeat on other side
Foot of straight leg upright, ankles and toes relaxed
Use a towel if you cannot easily reach your feet

Stretches shoulders, arms, hands, feet and ankles
Lie on floor, extend arms overhead, keep legs straight
Reach arms and legs in opposite directions
Stretch 5 sec, relax

Answer 2

Absolutely ! It's never too late for your body to learn flexibility.

However it takes time for your body to learn flexibility. I would stick to your dance class and do the best you can.. but if you push trying to be more flexible than you currently are.. then you could hurt your self.

Some things you can do to help flexibility is Yoga and Pilates as well as plain old stretches.

Just remember.. if your trying to improve your flexibility.. say your doing a stretch at home.. the one where you're sitting on the floor with your legs spread, and you bend your body so your face is between your knees.. as an example..

You won't be flexible to achieve that stretch as I described above right away.. but you bend your body as far as it can go comfortably.. and then push it a little further.. and breathe as you do it.. you'll feel the stretch and when that burn subsides, then do that same stretch to that same degree 3-5 more times until that point becomes comfortable to you.

Once it becomes comfortable the next time you bend a little further.. each time a little further and in a few weeks to a month you should notice your more flexible.. but you have to practice every night seriously if you want to achieve more flexibility.

Answer 3

A "ballerina" is the top dancer of the company. Everybody else is called a ballet dancer. By 21, you're nearly retired. If you're not hired by 18 or 19 then your career in ballet is over before it starts. I hate to break it to you, but there are girls who've been training their entire lives and never make it. You have to have the perfect ballet body, too, or you'll never be hired. The technique training you'd have to undergo to become moderately acceptable would probably take 5 or so years, unless you're undergoing hours of private lessons every day. This puts you at 26 or 27, which is old in ballerina years. I was done before 21 (mind you, I have serious knee issues). There is absolutely no reason you can't take classes and reach a personal best, but it's too late to become a professional. You can dance ballet until you're 50 if you feel like it, but it will be at a recreational level. That said, if you're dedicated, there is nothing stopping you from becoming really good! You don't need to be the next Margot Fonteyn or Sylvie Guillem. Dance because it's in your heart, and dance for you. Don't let the girls who've been doing ballet since 2 intimidate you. Learn from them, they're a valuable resource. If you want to make a career out of dance then you can look into getting your teaching certifications. These can be done at any time, and you don't have to fit the body criteria or technical level that a dancer would. You have to understand it all, of course, but if you can't do everything 100% perfectly yourself that's ok so long as you can teach it. Sign up for a ballet class and see if you like it. The first few years will probably be boring, to be honest. It's all technique. "Real" pretty ballet takes years of building up to. Stay inspired and dance from the heart.

Answer 4

of course it is. It may take longer and be more commitment on the stretching and working into it may be longer but you can def do it. I mean for example look at the stars on dancing with the starts they really have to become limber to do some of those dances and work there body into it. Just take your time and don't rush anything cause that can just make things horrible and not possible if you try to hard and hurt yourself. Good luck and make sure to look some things up online or talk to other people in the class maybe the teacher to get some tips. you can also talk to personal trainers they are the best or someone who is into yoga. you could even join yoga it is good for stress and really gets you flexible fast!!

Answer 5

Practice makes Perfect. Keep taking the classes and you'll eventually get more flexible. I wasn't very flexible when I first started ballet at the age of 5 but as time went on I got alot better. I was doing splits and all that jazz.

Answer 6

Why not, many men who go into the military are over 21 and become more flexible in those 12 weeks than they were all of their teen years. Could happen, just work on it.

Answer 7

Three words: stretch A LOT!!!
That's all there is to it. Also, being physically fit will help you immensely in becoming flexible. Take some pilates classes as well; they're great for getting more flexible.
Hope this helps!

Answer 8

i am a physical therapist that works with the elderly, and they can even gain considerable flexiblility.
talk to a personaltrainer or some fitness nut that you know regarding which exercises/stretches
you will probably need to stretch 3 times a day to make progress and hold each stretch at least 30 seconds

Answer 9

I think you become flexible at birth. You can't really learn how to be flexible. Although the world is making up crazy things these days. I'm not so sure though. Probably, probably not.

Answer 10

If you are paying for the class then you are paying for the teachers time. If she is so self centered that she can't take 2 mins out to show you a couple of streches, I would be looking for a diff instructor.

Answer 11

At 21 the body is still flexible, so dont lose heart it will take regular exercise and you will be as flexible as you want to be.