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As any ballet instructor will tell you, stretching is an important part of a ballet class. It prepares your body and your mind for the more physically and mentally demanding dance movements later on, which means that the chance of injuries is significantly lessened. Of course, stretching can also make the body more flexible and more agile, not to mention stronger, all of which are required of ballet dancers.
If you are going into ballet for the first time, however, you must be aware that improper stretching in itself can be injurious. So, on your first few tries, do make sure that a competent ballet instructor is on hand to put you through the paces.
With that being said, there are four basic stretches in ballet that should be performed one after the other with a few seconds rest in between to achieve total body stretching. Plus, do wear comfortable clothing like leotards or a unitard with maybe leg warmers, which will protect your leg muscles from being exposed to the cold while you are warming them up.
First, the lower back stretch is performed by lying flat on your back on the floor with one leg bent and the other leg straight. Now, move the bent leg towards your chest, hold for 10 seconds and then slowly touch your bent knee to the floor across your body. You are forming a sort of a “4″ but make sure that your back and shoulders remain in place. Reverse sides and repeat.
Second, the groin and inner thigh stretch is done by sitting upright on the floor, your legs bent, and your feet touching from the toes to the heels. Slowly, you must squat down to the floor so that your feet almost touch your groin and your knees are almost touching the floor.
Third, the buttocks stretch is performed by lying flat on your back, both of your knees bent and your feet flat on the floor. Now, slowly bring one foot up into the air and then hold with your opposite hand. Hold the position for 15 seconds, release and then repeat on the other side.
Fourth, the lying V stretch is probably the hardest but the most beneficial in terms of warming up your leg muscles. You lie flat on your back on the floor, your legs straightened up in the air perpendicular to the ground. Now slowly part your legs so that your toes are pointing towards the floor and your legs have assumed the V position. Go as far as possible without your muscles screaming in pain. Hold for a few seconds, rest and then repeat.
Once you have performed all these stretches, you will probably start to feel the burn in your leg muscles. You are usually then ready to perform your barre exercises and your ballet dance movements after that activity.
Svetlana Marintcheva of Adagio Ballet oversees dance classes of several types for both adults and children at our ballet studios in Arlington and Fairfax VA. Visit us at http://www.AdagioBallet.com today.
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