7 Ballet Stretches for Improved Flexibility

A female dancer performing ballet stretches in pointe shoes

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While some dancers may be naturally gifted with flexibility, others have to invest a substantial amount of effort performing ballet stretches to attain and sustain this level of elasticity.

Having a flexible body has many advantages for dancers.

Think stunning lines, exquisite developpes, and graceful arabesques.

Yet, flexibility goes beyond aesthetics.

It also provides dancer’s muscles with a vital element of elasticity, supporting a broader range of motion and offering injury prevention benefits.

But overstretching is a real DANGER.

Excessive stretching can make your muscles weaker and less capable of supporting the intricate movements needed in dance.

Don’t be misled into thinking that spending hours every day in oversplits will help you achieve your goals. Not only would that be uncomfortable, but it may have the opposite effect!

In this blog, I will show you 7 essential ballet stretches to improve your flexibility and highlight the importance of a stretching routine.

_{Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.}

Table of Contents

WHAT ARE THE 7 ESSENTIAL BALLET STRETCHES TO IMPROVE YOUR FLEXIBILITY?

The seven essential ballet stretches to improve your flexibility are:

Butterfly Stretch
Middle Split Stretch
Hip Flexor Stretch
Lying Down Hamstring Stretch
Leg Stretch At The Barre
Back Wheel Stretch
Over Split Stretch

Caution:
When it comes to stretching, a slow and controlled approach is best. Be patient, and gradually build up to a particular stretch. If you ever feel sharp or intense pain during ballet stretches, it’s a signal to stop immediately.

BUTTERFLY STRETCH (EASY)

The Butterfly Stretch targets the hip adductors, improving flexibility and range of motion in the hip joints.

To perform the Butterfly Stretch:

Sit on the floor with your knees bent
Bring the soles of your feet together (resembling the wings of a butterfly)
Gently grasp your feet with your hands
Use your elbows to press your knees toward the floor
Gradually increase the stretch until you feel the desired sensation

Optional: To increase the intensity, forward fold your body over your knees.

Two female dancers performing a butterfly stretch in a dance studio

The Butterfly Stretch is particularly beneficial for ballet dancers who frequently work in a turned-out position.

This stretch helps to release tight hip flexors and stretches your inner thighs and groin.

MIDDLE SPLIT STRETCH (EASY)

The Middle Split Stretch helps to increase the flexibility of the hip adductors, hip flexors, and groin.

To perform the Middle Split stretch:

Begin in a seated position on the floor
Extend your legs out to the sides, creating a wide U shape with your legs
Slowly lower your body toward the ground
Gently push your legs outward as far as your flexibility allows
Support your body with your hands on the floor in front of you if needed

A female performing a middle split stretch at a dance studio before class

The Middle Split Stretch is ideal for dancers wanting to improve their leg extension and line.

It helps to increase the range of motion in your hip and pelvic area.

HIP FLEXOR STRETCH (EASY)

The Hip Flexor Stretch targets the muscles at the front of the hips (specifically the hip flexors), increasing the range of motion in the hips and pelvis.

To perform the Hip Flexor Stretch:

Begin in a kneeling position on the floor with your knees hip-width apart
Step one foot forward, placing it at a 90-degree angle with your knee directly above your ankle
Keep your back straight and hips facing forward
Gently push your hips forward while keeping your back leg stretched behind you until you feel a stretch in the front of the hip

A female performing a hip flexor stretch in her own own

The Hip Flexor Stretch is great for dancers with tight hip flexors and supports better leg extension.

I recommend you perform this one daily.

LYING DOWN HAMSTRING STRETCH (INTERMEDIATE)

The Lying Down Hamstring Stretch targets the hamstring muscles, while also stretching the lower back, glutes, and calves.

Performing this stretch while lying on your back allows for a deeper stretch.

To perform the Lying Down Hamstring Stretch:

Lie on your back with your legs fully extended
Bend one knee and bring it toward your chest
Bend one knee and bring it toward your chest
Gently straighten your leg while keeping your back and head flat on the floor
Lower the extended leg towards your head to intensify the stretch along the back of your thigh

A female performing a lying down hamstring stretch

The Lying Down Hamstring Stretch is beneficial for dancers seeking to improve their leg extensions (ie. great for developpes, arabesques, and grand battements).

LEG STRETCH AT THE BARRE (INTERMEDIATE)

The Leg Stretch at the Barre Stretch involves using a ballet barre to assist in stretching the legs and improving flexibility.

Stretching can be done in various dance positions, including devant, a la seconde, and arabesque.

To perform the Leg Stretch at the Barre:

Stand facing the barre, holding it with both hands for support
Lift one leg and place it on the barre, keeping your leg rotated and toes pointed
Gently lean your upper body forward over your leg, keeping your back straight
Hold the stretch, until you feel a gentle pull in the leg

This stretch can be performed in a variety of ballet-related positions.

A female dancer performing a leg stretch at the barre, dressed in black

The Leg Stretch at the Barre allows dancers to work on their flexibility while maintaining a turned-out position, pointed feet, and proper alignment.

It replicates the movements commonly used in ballet class, making it an effective way to improve your range of motion whilst maintaining the correct form and technique.

BACK WHEEL STRETCH (HARD)

The Back Wheel Stretch targets the flexibility and strength of the spine, shoulders, and hip flexors (essential for back flexibility and improved posture).

To perform the Back Wheel Stretch:

Start in a seated position on the floor with your feet hip-width apart
Place your hands under your shoulders
Gently begin to lift your hips off the ground, gradually arching the upper body off the floor until your weight is supported by your arms and legs
Push up as high as your flexibility allows, aiming to create an upside-down U shape with your back

A female performing a back wheel stretch at a gym on a Pilates mat

The Back Wheel Stretch helps you extend your range of motion.

It’s great for movements that involve arching or back extension (ie. arabesques and cambres).

OVER SPLIT STRETCH (HARD)

The Over Split Stretch is an advanced stretch that involves extending your leg beyond its natural range of motion.

The result is a split position that extends beyond 180 degrees.

To perform the Over Split Stretch:

Begin in a regular split position, with one leg extended forward and the other leg extended backward
Slowly and carefully continue to extend the front leg further until you reach the oversplit position

Optional: Try using a prop such as a yoga block or chair, to increase the height of the split position.

A female dancer performing an over split stretch during a dance class

The Over Split Stretch is used to enhance leg flexibility and improve extensions (think beautiful stretched legs and graceful lines).

This stretch is recommended for dancers who no longer feel a sufficient stretch in a standard split position.

Always approach oversplits with a degree of caution and gradually increase the height of the front leg.

EFFECTIVE BALLET STRETCHING TIPS FOR BEGINNERS

TIP 1 – STATIC BALLET STRETCHES VS DYNAMIC BALLET STRETCHES

Static ballet stretches and dynamic ballet stretches are two distinct techniques used by dancers to improve their flexibility.

Static ballet stretches involves holding a stretch for an extended period while the body is at rest.

This method aims to gradually lengthen muscle fibres, and is ideal for an end-of-day wind down after a full day of dancing (think stretching in front of the tv).

Examples include:

Butterfly Stretch
Hip Flexor Stretch
Hamstring Stretch

Dynamic ballet stretches involves active, rhythmic movements that guide the body through a range of motion (similar to dance movements).

Dynamic ballet stretches is an excellent choice for warming up the body, elevating the heart rate, increasing blood flow to the muscles, and preparing the body to be actively engaged in dance.

Examples include:

Arm Circles
Hip Circles
Exercises such as Walking Planks

Each stretching approach provides unique benefits based on your needs throughout the day.

To get the most out of your stretching routine, consider a combination of both static and dynamic stretching, and determine what works best for your body to achieve your desired level of flexibility.

TIP 2 – DON’T DISMISS STRENGTHENING

Strengthening can give dancers the necessary balance in the body.

It significantly reduces the risk of overstretching or overloading specific muscle groups by providing two things: support and stability.

Consider this scenario: You´ve been diligently stretching for weeks, but haven’t noticed any real improvement in your extensions.

The reason may lie in the fact that while your hamstrings possess the necessary elasticity, you haven’t developed the strength to support your leg during a developpe while standing.

This serves as a good example of how strengthening specific muscle groups, such as your core, hip flexors, and quadriceps can help increase the flexibility of your hamstrings.

As dancers strive to achieve greater flexibility, strength training becomes a key component in developing that superhuman dance body.

TIP 3 – REPETITION, REPETITION, REPETITION

Flexibility is a journey.

Like any skill, flexibility isn’t achieved in a single stretching session.

It requires A LOT of practice and dedication, much like the art of dance itself.

Consistency and repetition will become your two most loyal companions on this journey.

Regular stretching routines, focusing on tight muscles and stiffness, can lead to significant improvements in flexibility OVER TIME.

Prioritising areas of the body in need of stretching, rather than those areas already flexible, can help dancers lengthen their muscles and improve their extension and lines.

But don’t be discouraged if you don’t see immediate results. The magic happens through persistence and repetition.

7 ESSENTIAL BALLET STRETCHES TO IMPROVE FLEXIBILITY FAQs

HOW CAN I IMPROVE MY BALLET FLEXIBILITY?

Flexibility can be improved through consistent practice, stretching techniques, and the incorporation of strength training.

With a combination of all these elements, dancers can strive towards attaining their specific goals.

However, it’s important to bear in mind that each individual´s body is unique.

When it comes to flexibility, we can improve the elasticity of our muscles and expand our range of motion.

Female ballerina in an arabesque position to improve flexibility

Unfortunately, the fundamental structure of our bones remains beyond our ability to change, and therefore some dancers will have greater possibilities, with their level of flexibility, than others.

With that being said, if you never start, you´ll never discover your true potential.

HOW OFTEN SHOULD I STRETCH?

Stretching in dance varies from person to person, as each dancer is different.

It’s essential to include stretching in both warm-up and cool-down routines, and after any physical exercise (dance or conditioning), to enhance performance and reduce the risk of injury.

Whether the goal is to improve extensions, relieve muscle soreness, or boost flexibility, a well-designed stretching routine is a vital component of every dancer´s practice, regardless of their current level of flexibility.

Remember, your body knows best!

Pay attention to how your muscles are feeling and let your body’s cues determine how often you need to stretch.

WHEN IS THE BEST TIME TO STRETCH FOR BALLET?

Here’s a guide to assist you in determining when to stretch:

Before class: incorporate dynamic stretching to prepare the body and warm up the muscles for the precise dance movements ahead.
Intermittently throughout the day: engage in brief, intermittent stretching sessions after class or during breaks to relieve muscle tightness.
At the end of the day: unwind with static stretching to relax and lengthen the muscles following an intense day of dancing.

WHAT ARE THE COMMON MISTAKES IN BALLET STRETCHING?

Ballet stretching is a gradual process. There are no shortcuts or quick tricks to achieve your desired flexibility.

It’s important to listen to your body.

Avoid pushing too hard, and incorporate proper technique and alignment when stretching.

Here are some common stretching mistakes to avoid:

Skipping Warm Up: Always ensure your muscles are adequately warmed up before engaging in stretching exercises.
Forcing the Stretch: Avoid overstretching. This can result in muscle strains or ligament injuries.
Neglecting Proper Breathing: Maintain proper breathing to reduce tension, increase oxygen flow, and reach the full potential of a stretch.
Bouncing: Definitely a no-go! Avoid bouncing during stretches as it can place unnecessary strain on muscles and joints.
Ignoring Alignment: Prioritise good alignment to prevent unwanted stress on joints and soft tissues.
Neglecting All Muscle Groups: Aim for a well-rounded stretching routine that addresses all major muscle groups to prevent muscular imbalances.
Overstretching Hypermobile Joints: Especially for hypermobile dancers, avoid excessive pushing on the joints.
Neglecting Recovery: Include post-stretching and foam rolling in your routine to alleviate muscle soreness and improve recovery.