This article was written by The Zillennial Zine’s fall editorial intern Elizabeth Miller. Find them on Instagram at @Lizzy_7979. If you would like to share an article with The Zillennial, send us an email at thezillennialzine@gmail.com.
Since graduating from high school and my dance childhood dance studio, I have missed having proper ballet classes in a studio. In college, I’ve been lucky to be part of my school’s fun student-run dance club, but it’s just not the same. It’s been really encouraging, though, to see so many people online talking about and signing up for adult ballet classes. I have about 17 years’ worth of ballet experience under my belt, and one of the things I get asked the most about from students who are new to dance is what stretches I recommend, for preparing their muscles for ballet, gaining flexibility and stretching out sore muscles. Ballet is so intricate, it really makes you feel little muscles you never knew you had, and that makes it even more important to stretch. But, if you don’t know these ballet stretches names, it can be pretty hard to figure out how to prepare for your first class. Here are the stretches you need to know so you can take care of your body and get the most out of your ballet classes!
The Butterfly Stretch
If you’ve taken any barre classes, you’ll have been introduced to a few ballet concepts, like being turned in, where your feet are parallel, and being turned out, where your heels are in and your toes point out. A lot of new dancers don’t know, however, that turnout does not just mean your feet. Turnout starts all the way up at your hips, you use your sartorius muscle (it runs from your inner knee to your outer thigh/hip) to turn out your whole leg. This protects your arches, ankles and knees. The butterfly stretch helps release some tension in the inner thighs and helps you feel the sartorius muscle.
To do the stretch, sit on the floor, sitting up tall so you can feel your sitz bones. Bend your knees and put the soles of your feet together. Gently press your knees toward the floor until you feel a stretch. Feel for your sartorius muscle by using the muscle to hold your legs down without pressing with your hands. Feel for that same muscle when you stand at the barre with your knees straight to turn out.
Half Kneeling Hip Flexor Stretch
This stretch is great for getting flexible and stretching out sore muscles. All dancers use this stretch to get their splits.
Place one foot on the ground in front of you and the opposite knee on the ground underneath you. Increase the distance between the down knee and foot, leaning your weight slightly to the front foot until you feel a stretch in your hip flexor and quads. While keeping both of your hip bones facing forward, try to press your hips down toward the floor to deepen the stretch.
Then, try shifting your weight to your knee, and straightening the front leg to stretch your hamstring.
Seated Toe Touch
Another stretch for your hamstrings. Remember to take these slow and don’t push yourself too much! Progress comes with consistency and routine.
Sit on the floor nice and tall with your legs straight in front of you (there’s also an option to have one leg bent). Reach your arms up and then bend forward, reaching for your toes. The end goal is not just to be able to touch your toes, but to put your face on your knees.
Chest opening stretches
Chest opening stretches
Posture is another big part of ballet. Here are a couple of chest opening stretches to help you get used to the shoulder placement.
Seated Shoulder Stretch
Sitting on the floor, place your hands behind you, turning them in so your fingers face each other. Scoot forward just a little bit so that you feel a stretch as you open your chest.
Elbow Wrap Stretch
Sitting or standing, reach behind you to take your opposite elbows. Press your forearms down gently to stretch your shoulders and chest.
Kneeling Chest Stretch
Lace your fingers and place them behind your head, by the top of your neck. Open your elbows out for a stretch.
Ankle Rolls
One thing that I do before every dance class is do some ankle rolls. I do these nice and slow to warm up my ankles. It’s a preventative measure, so it’s a necessity in my routine! Here is what I do:
Sit on the floor nice and tall with your legs straight in front of you and your feet flexed. Rotations go around one side to point the foot, and then slowly unpointing the other way back to flex. Start with two slow outward rotations with the right foot, then two slow outward rotations with the left foot, and then four slow outward rotations with the right. Repeat starting with the left; two left, two right, four left. Then do two slow inward rotations with the right foot, two inward rotations with the left foot, and then four with the right, and repeat starting with the left.
Dancers, what do you think of these stretches? Let us know in the comments!
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