Ballet Stretching - Some Dancers Tips (And For The Rest Of Us)

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Learning correct stretching for ballet class means that you have to have a pretty good grasp of the typical ballet barre exercises, and the alignment of the basic ballet positions. A ballet beginner works with the five positions of the feet right away, although they may not use the fifth position, but third position instead, and fourth crossed position, which can be done more open, and ballet turnout is easier to maintain.

These two positions (fifth and fourth crossed), are difficult because they depend on the dancer having natural ballet turnout - both involving a angle of the hip socket, shape of the thigh bone, and flexibility in certain hip muscles. Ballet turnout can be increased; the rotator muscles (Piriformis) which allow turnout can be stretched, and the inner thigh muscles, or adductors, can be stretched, allowing rotation. Increasing the strength of the ballet posture (natural spinal posture with the natural curves) by doing extra exercises for the core muscles.

Ballet dancers want the highest possible leg extensions, en croix (to the front, or devant, second or a la seconde and the back, or arabesque). These ballet positions depend on long back-of-the-thigh hamstring muscles, long inner thigh adductor muscles, and flexible psoas, front of the spine muscles attaching to the front of the thigh or quadriceps muscles.

Long psoas muscles allow for the deep back to bend at the waist. These three areas will allow the basic ballet positions of the legs.

Ballet Stretches Come At The End Of The Barre

At this point the muscle groups are all thoroughly warmed up. During the stretching exercises, dancers get a relief from the intense exertion demanded in a ballet class. While doing ballet stretches, ballet positions must be maintained. However, dancers can relax their upper bodies as they put their legs on the ballet barre, and perform elegant bending movements, elongating their leg muscles and lengthening their ballet positions.

Following the ballet stretching at the barre, most teachers give a break so that the dancers can then to do the splits--front-to-back--and sideways, stretching alone, at their personal pace, at their personal intensity.

Unlike ballet beginners, or adult ballet beginners, advanced students can stretch with a partners. They have acquired the experience to stretch someone else with the right force. Partner ballet stretching is not allowed in beginner or intermediate student classes, because using force on ballet positions can rip a muscle or ligament.

Deceptively non-balletic-looking, safe and effective ballet stretching can be executed by beginner or adult ballet beginners. Also recommended for non-dancers, cheer leaders, office workers, for all of us. "Effective Stretching Exercises - The Ultimate Stretching Guide" and can be learned by anyone.

The creator of these stretching exercises for all, also demonstrates relaxation techniques and muscle massage, technically called myofascial release, using a pinkie ball, and tiny balls to release muscle tension even in the arms and hands.

So while ballet stretching might present a complex issue for the beginner ballet dancer or for the rest of us, this dance medicine specialist will teach you in your home, and you will enjoyed your ballet class even more.