Flexibility!

Extension is important when it comes to dance, ballet especially!  We've all seen the end product, but how do we get there?  How do we get to that?

How do I do that?

Like anything else you do in life, it takes time!  Depending on how flexible you are now and how flexible you want to be, it could take anywhere from a month to a couple of years.

Some of the following stretches are good to do in your free time:

1. Lunges –– Stand in a good forth position with your right leg behind you.  Lunge down.  Try to straighten your right leg (or leg that is behind you) all the way so that it is not touching the ground.  Don't lift your heel off the ground.  Stay down there for thirty to sixty seconds.  Then switch.  Repeat four times on both sides. 

2. Front splits –– Put one of your legs in front of you, and go down into a split.  Try to straighten and turn out both of your legs.  Try to stay squared, if you can.  Stay here for one minute.  Then come up and repeat on the other side.  (If you can do all of this, stretch forward and back for thirty seconds.)

3. Straddle splits #1 –– Open your legs to the side.  Take your right arm and stretch side to the left.  Stay there for thirty seconds.  Then, come back up, and stretch forward as much as you can.  Stay here for one minute and then come back up.  Then, take your left arm and stretch to the right.  Stay there for thirty seconds.  Then, stretch forward.  Repeat this for four times. 

4. Straddle splits #2 –– Open your legs up to the wall.  Sit up straight.  Push forward as much as you can.  Stay here for five minutes and then stop.  (Make sure you keep your legs straight!)

5. Straddle splits #3 –– Lie on your back, and put your legs up onto a wall.  Then, let them go down into a straddle split.  Gravity will pull it down.  Stay here until it starts to hurt.  (Not sort of hurt, really hurt!)

6. Use a stretcher from Discount Dance!

Here are a couple links:
Anaheim Ballet: 3 Steps: Instructional Stretching
Intermediate Ballet Dancing : How to Stretch before Dancing Ballet
Free Flexibility Video: 5-Minute Stretch Routine 

If you do some of these stretches each day, you're only one step closer to the final product!

And, guess what?  You not only need flexibility, but also strength!  Stay in tuned for a whole article on strengthening your body!