Return to the upright 'straddle' position and repeat to the left side. Determine the area you want to focus on, where you want to be, and set a date you want to achieve it by. The answers to these questions can also easily apply to gymnasts, … Always remember to balance your routine, working opposing muscle groups each time you stretch. Once you’ve gotten your bridge, an elbow bridge can also help target shoulder flexibility even more as well as pushing forward and straightening your legs. Easy Stretches for all levels. Thanks! My girls love to stretch and do bridges! Over-splits can be useful for getting higher battements, improving your standing splits, improving splits in aerial skills, higher jumps and more! 3. So I need to have my middle splits and left splits by May or sooner. 2 Answers. I have my left and right split, and can pull in my butterfly stretch all the way in and my knees touch the ground. I want to become flexible fast but I know its going to take time. Stretching, one of the key elements of dance, improves flexibility, reduces muscle soreness, & decreases risk of injury. Next, sit up with your legs stretched out to the sides (in a relaxed middle split position) and make sure your toes are facing up towards the ceiling with no rolling forwards. now what are you going to do about it? Frog and Butterfly Stretch:  Now for some floor stretches that will greatly improve your middle splits, hip range, and also your turnout. All Rights Reserved. I also need leg holda (extensions) in left and right. Upper Back Stretches. How do i become flexible in 2 months for dance? Please email us by 9/1 at pr@discountdance.com to claim your prize! Favourite answer. Favourite answer. Make sure your hips are squared (facing directly forward). As you bend to the side, dangle your left arm … What are some things I can do to become flexible in the shortest amount of time? I need to do a back bend and a split for a dance piece, how do i become more flexible. Piano toes, From tendu second, flex the foot off the floor and articulate the toes into a pointe one at a time. Since dance enhances flexibility, it also increases your range of motion, or the amount of movement around a specific joint or body part. With the hand closest to your heel, push into your heel. Once you have gone as far as you can, take several deep breaths and relax into the position, holding for 20 - 30 seconds before relaxing. So I need to become more flexible than I already am. Turn body 1/4 turn, rotating the feet with the body. Becoming more flexible is a big goal of theirs. Dancers can display breathtaking feats of flexibility as they perform splits, kick their feet above their heads or simply flow gracefully from one movement to the next. Answer Save. Sometimes it can be good to have someone supporting you as you do this (but not necessary), once you've steadied your balance, begin to extend the leg up and backwards, keeping the supporting leg straight, as well as tension in the theraband and using it to pull your leg up and over your head. Push the upper body up of the ground and towards the ceiling, keeping the hips firmly on the floor and pushing back away from your hands to give your back a gentle stretch (See Image 1.). Advanced bridge: This is a great stretch to further increase your flexibility if you're comfortable doing a bridge (see Image 5.) Don’t try to hold your breath or push yourself too aggressively. Backbend. Remember to breathe and relax into the stretch, never force or 'bounce' it! Mia. Jan 23, 2014 - Explore Ani's board "Flexible dancers" on Pinterest. It takes patience, persistence, and time to open our muscles, don’t be hard on yourself, you can’t do it all today but you can do it. Once again hold the position for a count of 10 and repeat on the other side. Maintaining a straight a spine as possible, lower yourself towards the ground as you continue to walk the hands out. Same thing on the other side. Before you get to where you want to go, you have to go through a whole set of dance exercises, dance warm-ups, and stretches. Let yourself sink down into the stretch as far as possible. Keep going until you feel a stretch and then hold for a count of 10. If you do this technique across the board, you can become more flexible and mobile at the same time. Be sure to relax your Achilles! If your doing homework or watching tv sit in your splits it will make a huge difference. Start sitting on the floor with your knees bent and the soles of your feet pressed together, legs drawn in and hands resting on your ankles. i can already do my right leg splits, but i need to do the oversplits to get my leaps perfect. Warm up with dynamic (in motion) movement and use static (holding) movement for cool down. Set Goals Your hamstrings are sufficiently flexible. Relevance. Split. Put a towel under your knee for padding if needed. The most important things for dance beginners or dancer is need a flexible body. Help :( I miss dance ! Find a Dance Class . Work progressively at your own pace and slowly increase the difficulty of your stretches at a rate you are comfortable with. At the same time use your hands to wrap around your ankle and gently pull the body closer; You should be aiming to press the entire upper body against your leg with the head reaching as close to the ground as possible (See image 9.). Doctors tell me that if you can bend and touch your toes, you are considered flexible. Ballet Class is Sweeter on Our Lemonade Escapade! When you dance, you will constantly perform movements that will test your body’s range of motion, and it is through this repetition of difficult moves where you will increase your range of motion. Lv 7. A good rule is to aim for a five-minute dynamic warm-up before you stretch. Shift the torso to your right, so that the upper body is in line with the right leg and gradually lean forward trying to keep the spine relatively flat. Work progressively at your own pace and slowly increase the difficulty of your stretches at a rate you are comfortable with. Walking will help develop stamina too. 2. - If this stretch is still a little difficult for you then just keep practicing bridges, and re-asses in a couple of weeks. If you're one of them, we have 10 tips for … It is true that you don’t need to be extremely flexible to learn ballet as an adult. Sit on the ground with your legs stretched out in front of you. Relax, and repeat on the other side. - Once you are up in a bridge shift your body so that your weight rests primarily over the arms, and gradually try to straighten you knees. Not everyone is naturally flexible, think positive and be patient! I also am a bit sloppy when I dance, are there any tips on being more precise?? Keep doing this until you almost reach your split. There is no other way to make your body flexible other than these. im 14 years old, and i want to become really really! I’ve found it helps to have a journal or notebook to log your progress. One stretching tip I have is to remember to do the simple stretches alongside your oversplits. Also if you’re not gaining much from stretching yourself you should try flexistretcher. Stretching consistently is necessary if you want to come flexible. Once you’re up in a bridge, straighten your arms and legs and push your shoulders over your head. Hold the position for 15 to 20 seconds, and repeat the stretch 5 to 6 times. (the large band coming down from your calf that attaches to your heel) With the hand closest to your toes, place it over your toes and up your foot a couple inches and pull back so that your foot arches, feeling a nice stretch on the top. If you cannot touch the ground let your hands go and raise them above your head if you are able. Gradually press your knees down towards the ground until a stretch is felt (See image 11), if no stretch is felt and knees can be flattened easily then hold the legs down, and keeping a long spine gradually bend forwards with the aim of touching your forehead to the your toes. I'm starting ballet in August and I really need to become flexible. but i dont know what stretches to do, because i just want to become flexible with my legs in every way. Would Michael Jackson have been able to do his famous moonwalk if his legs weren't flexible? Dec 14, 2015 - Improve Flexibility FAST! So, you've accepted the fact that you're not the most flexible.. yet, and that getting flexible is hard, but you also know that flexibility is an important physical advantage, if not a necessity, for a dancer (and that you reallllyy want to have Darcy Bussel's arabesque, and split kicks like those dancers on SYTYCD!) Strength and flexibility can improve with training, within the limits of your individual anatomy. I have really tight hips so it helps so much to open them up before going into my middle splits. Next, position the body so that you're resting on your elbows and knees, back straight, and gradually spread the knees apart, pressing the hips down towards the floor and making sure you keep the knees in line with the hips (this bit is important!). Don't worry if you can't get their just yet, gentle daily repetition will lead to gradual but significant improvement. To learn more about Nina: https://bit.ly/2QHQbcD That's my goal for my flexible back. Make sure you don't let the upper body collapse, but hold yourself upright with as straight a back as possible (See Image 8.). I guess i just got lucky i've always been flexible. Stretching consistently is necessary if you want to come flexible. Your focus should be on moving easily and comfortably all around where you are. flexible over these holidays, for dancing next year! My favoritie stretch is where you start off in a very wode second position then bend one knee and slide the other leg out to the side a little further so that you end up in a middle lunge lunge. Finally, lay flat on the ground, stomach to the floor and draw the legs up in a turned out position with the soles of the feet touching (Don't sickle!). Get into the habit of taking 15-20 minutes, 4-5 times a week to stretch. 1 upper body exercise This should also gently stretch your quadriceps. Lower back stretches. Flexibility is a critical and often overlooked workout goal. Maybe you weren’t born with gorgeous, overarched feet, but that doesn’t mean you’re stuck with what you’ve got. Answer Save. In addition to dancing, Nina enjoys traveling, swimming, writing, vegan cooking, & hanging out with her dogs. You don’t improve stretching tolerance by going so far with a stretch that it hurts. because everyone knows that without a flexible body there is nothing in the dance field and other activity. From Phone Screen to Stage; Where the Real Magic Lives. This really stretches your hips and helps you ease into your split, and also prepares you for an oversplit. Reach your hands up and take hold of your ankles and pull the legs up and over towards the head whilst simultaneously lifting the torso up off the ground towards your feet (See image 2.). See results instantly!_____Check out Go2Towel (the exercise mat in the video!) Once you have decided to become a dancer, it is important to carefully choose a dance class. you will be sore but it is worth it. Once you relax from the stretch be sure to shake your legs out a little bit so your muscles aren't storing the tension. My favorite stretch to do is straddle with my stretchband! Unlike the previous stretch where the hips had to be held directly over the knees, the focus of this exercise is to keep the pelvis firmly connected to the floor, aiming also to get the ankles as close to the ground as possible. Make sure to pause every few beats and take a couple of deep breaths, and then creep the hands forward a little further and repeat until hopefully you look like this (See image 16.)! Stretching for splits / leg flexibility. Place your forward foot onto it. Gaining strength and flexibility has been one of my goals for this summer so I’m excited to keep working on it with these exercises! One of my tips is to find a stretching routine that suits you. Is flexibility more important than emotion and technique? One of my favorite stretches for splits/oversplit is to get into a lunge and prepare to start inching into the split. 6 Smart Stretching & Flexibility Tips for Dancers, Balancing Food Freedom with Food Intolerances, How To Stop Comparing Yourself To Other Dancers. Your choice of a dance teacher is critical, especially if you plan to pursue dancing professionally. We asked former dancers Ann and Chris Frederick, creators of Fascial Stretch Therapy, which targets connective tissue rather than isolating individual muscles.They recommend following these five principles to find the greatest range of motion within your body: ), if this is quite easy then raise the arms above the head and repeat, allowing the the pelvis and upper legs to also tilt backwards with the aim being placing your hands (stretched up above your head, not by your side as before), and finally your head on the floor (See Image 4.). Stretching everyday will help straddle pike bridges splits. 4 Answers. Place hands or elbows on the inside of the knees and press the knees back. It is easy to form bad habits in the beginning and extremely hard to correct them. In fact, that would likely impede your progress. Learn how your comment data is processed. It is important that you always warm up before stretching, as muscles are more elastic and less prone to tear when warm. Keep bending the knees until you're in the 'frog position'. Hand towel, for scrunching toward you as you actively curl your toes. For best results I recommend doing this routine 2 - 5 times a week. Stretch for Arabesque/attitude: Now for a stretch that will aid with increasing your splits and back flexibility, improving the line of your arabesque/attitude and lengthening the quadriceps. Do we expect our prima ballerinas to be ultra-flexible, and are we disappointed if they’re extensions, developes and grande jetes aren’t 180 degrees with pointe shoes positioned near their ears? If you haven’t tried this stretch already, I really recommend it! Most importantly the hips, legs and arms. . Truth: You don’t need to be flexible to learn ballet. Don't push yourself too hard in one go, keep in mind that long term improved flexibility is much more rewarding than being uber flexible for one day, and then being so stiff you can't stretch all week! An average person’s flexibility is sufficient. So we ask, have dancers become too flexible? After years of dancing, I’ve learned how important it really is to make sure you stretch properly, both before and after! Being flexible is one of my goals as a young dancer and I hope that I can get to my goal soon my implementing the tips you guys have given me! My favorite stretches to do are the simple pike stretch, and the splits. It really helps when I need a little extra push and resistance with my extensions and feet. If you like, you might find it beneficial to sit with your back against a wall to ensure you're not sinking or collapsing your posture. Get into a lunge position with your back knee on the floor and your back shin lying on the floor. Practice is the key here, with repetition everyone has the potential for improvement. Finally, return to the upright, forward-facing position and placing your hands in the centre, begin to walk them forward away from your body, allowing the chest to eased forward with them. Hips remain pressed to the floor as knees draw in. Return to the neutral lying position, this time with arms by your side and bend the knees so that the feet are brought up and in towards the back. Don’t compare yourself to others. But what's the best way to do it? Relevance. Answer Save. Standing Straddle Stretch: From a neutral standing position, split the legs so that the distance between the heels of the feet is approximately one and a half times the width of your shoulders, or a little wider, and you are now standing in a straddled position, … Hold this stretch for ten seconds on the right side, before switching sides and reaching with your right hand. She has been dancing since she was 3, but started seriously training in ballet when she was 9. Start small, a step, a book, or yoga block. To begin, start by laying stomach side-down on the floor, legs straight out arms bent with hands placed next to either armpit, elbows by your side. For a challenge, add weight, like a book, to the end of the towel. Tennis ball, placed at or above the ankle bones, as you slowly relevé and lower in parallel. Also, how do I get my center split? Pull your left arm taut until you feel a stretch in your left shoulder and the left side of your body. My favorite stretch has to be the straddle stretch. This site uses Akismet to reduce spam. My goal is to be fairly flexible (maybe back-bridge almost splits) by six months max if possible. to do a backbend, have someone hold u the first time then try doing it urself. Toes facing upwards, upper body facing forwards. Next, kneel on your knees, with the feet flat to the ground (so tops of the feet will be against the floor) and keeping everything below the hips vertical, lower the upper back and head backwards over the legs, allowing the arms to remain by your side. If it hurts too badly stop! … Keep your fingers and toes lined up with your body, not turned out. As you do this you should find your pelvis also rotating a little and coming forwards, placing you in a deeper, flatter middle split. I use to be pretty flexible last year but its been a while . When you sit in the straddle and push yourself forward, you get a very deep stretch. Keep the soles of your feet together, and slowly bend forward. Flatten from the lower spine, so the back stays as flat as possible, this provides a much more effective stretch. Flexibility is a use or lose activity so practice some kind of exercises daily. Standing Straddle Stretch: From a neutral standing position, split the legs so that the distance between the heels of the feet is approximately one and a half times the width of your shoulders, or a little wider, and you are now standing in a straddled position, with your feet facing forwards in a slight turn-out. Most dance styles will help you become more supple, improve coordination, musicality, posture and alignment. It's okay, have a brief Lion King moment* and then get on with it. With my always tight calves and ankles, these help to get me loosened up and to keep me dancing. Instead I would suggest working on your splits and then turning out the back hip. Breathe normally when stretching and only stretch to the point of mild discomfort. Go back as far as you need until a stretch is felt in the upper back (see Image 3. Relevance. You might lean so far off to the right that your left leg lengthens, and the foot might even leave the ground! Thera-Band, for slowly pointing and flexing in parallel. It is helpful if you can get a friend or partner to gently press down on the lower back to increase the stretch. See more ideas about dance photography, just dance, dance life. The Dying Swan, Michel Fokine, Mikhail Fokin, Anna Pavlova, Ida Nevasayneva, The ballet trockadero, the trocks, fun, dance, ballet parody, street dance, dance advice, dancer's arch, feet, getting better instep, improving your feet, dance blog, dance tips, dance, dance feet, en pointe, pointe shoes. Your back leg should be fully straight and your front leg should be slightly bent (keep your foot flat on the floor). As a pre-cursor to the following wall of text, I’ll be forthright and caution against the continuation of traditional static stretching methods for those of you who are flexible naturally.. Something that pushes you past your limits but you won’t pull a muscle or get injured. like being able to hold my leg right up above my head with my hands and hold it. This is very effective in stretching out the upper back and shoulders (See Image 6.). Get into the habit of taking 15-20 minutes, 4-5 times a week to stretch. Dance also increases your joint mobility and muscle flexibility. mintchips49. Slowly straighten both legs by inching your front leg out of the lunge. Im going to be taking Jazz and Tap dancing this year, after not dancing for four years( im 13 ) and i would realy want to become more flexible. 9 years ago. Thank you so much for the stretching tips! Bridges are a great way to increase back flexibility and build core muscles. Stay there for about a minute to stretch your instep and increase your ankle flexibility. 2. Sitting on the floor, place the foot you want to stretch over your other thigh to create a figure 4 with your legs. Your entire body is utilized when dancing, so one has to make sure they maintain their health to avoid injury, especially in the long run (which, unfortunately, I had to learn the hard way). I am 15 and not too flexible. YouTube and other social media can give you ideas on form. Follow along to this 10 minute stretching routine often to improve your flexibility! Once you have that goal in mind, find out what in particular is hindering you from achieving it, then consistently work towards your goal. Dancing involves the movement of the whole body and hence it is very important that you exercise all the parts of the body. Improved Pole Dancing Progress You’ll notice right away how stretching improves your pole dancing progression. As well as being a great way to burn those holiday calories it’s just a lot of fun! Stretch the adductor muscles, hamstrings, and quadriceps. The next few stretches will focus on improving the flexibility in your inner leg (adductors), hamstring and gluteal muscles to aid in getting a flatter side splits and higher kicks/battements. Dancers are always trying to find more flexibility in their bodies. There you have it;  A selection of fantastic stretching exercises that will help you improve your flexibility in leaps and bounds (not without practice and dedication though)! Josephine. Congratulations! Reach straight down over front legs keeping both legs straight and the neck relaxed. I love to stretch using my theraband from discount dance! After you’ve accomplished that height, add another book and keep progressing as long as you’re comfortable! Plié to increase the stretch. Keep your knees together. Your wrists to your shoulders should form a straight line to the floor. stretch all day. 8 years ago. From here the next step is to bend the knees once more and lower yourself down so that your upper body is supported on your elbows, and your hands are folded under your head (see Image 7.). Dance question? 2. basicaly the only thing i can do flexibility wise is kick realy high (taller than my height) Remember: Make sure your body is adequately warm (see our warm-up guide here) before you begin these stretches to prevent muscles seizing up and causing injury to yourself. So here we are going to give you the best top 3 way to get flexible like dancer shortly. Nina is a pre-professional ballerina from Los Angeles, California training with Dmitri Kulev Classical Ballet Academy. I’m not sure if I agree with oversplits. i would like to learn how to do: Cart Wheel. You are one of the lucky winners of our contest! Everyone’s body is different. When you bend forwards and sideways, you stretch your hamstrings, which really helps you sit down in your splits. Get Flexible Faster By Slowing Down The difficulty in trying to get flexible as quickly as possible is that most people need to tone it down. And do this as often as possible in order to achieve concrete results. Handstand. © 2021 - Dance Life. Grab a yoga block or foam roller, place the front of your foot on it and sit on your knees with your feet under your butt on your foam roller/yoga block. I have selected some of the most asked questions that I receive from dancers regularly. If you can easily straighten your knees then relax back to a normal bridge, walk the hands a little closer to your feet and repeat until a reasonable stretch is felt. Start by lying on your back, bend your knees up and keep your feet flat on the ground, place your hands by your ears with palms facing the ground. It's all up to you. You will become significantly more flexible with patience and time. Don't be worried if your feet are stuck up in the air to begin with, some people will be more limited by their hips sockets (and turn-out capabilities) than others, and some will be able to get their hips and ankles to the ground immediately (See image 13.). I love this stretch because you can change the position slightly and get a completly different stretch and it is also not very intense so it is a nice stretch before class. I really want to become flexible so I can do dance and stuff. How to become flexible fast? Get every new post on this blog delivered to your Inbox. Et Voila! Keep your front knee directly over the ankle in the lunge, never going beyond. Inner thigh / Middle Splits stretches. Follow along to this full body stretching routine to get really flexible! Then, sickle with a point, return to neutral and repeat; and wing (in both flexed and pointed positions), return to neutral and repeat. You will become significantly more flexible with patience and time. Using a theraband, bend one leg backwards at the knee, and with one end of the theraband grasped in each hand, loop the centre over the flat top of your foot. Lift back heel up and slide down into a runners stretch. i cant even do a cart wheel! Perform the stretch again, this time keeping the upper body over the middle of the legs and leaning forwards, one hand on each ankle, until the chest is almost in between the legs, or as close as possible (See image 10.). With repetition everyone has the potential for improvement upper back and shoulders ( see 6! Being able to hold your breath or push yourself forward, you stretch floor, tucking your chin toward toes! Be the straddle and push yourself forward, you get a very deep stretch months if! Significantly more flexible with patience and time you ’ re not gaining much from stretching yourself should... Taut until you feel a stretch in your splits it will make a huge.. Results i recommend doing this until you 're one of the body pursue dancing professionally way... T need to have a journal or notebook to log your progress turn, rotating the feet with the side... To keep in mind are great ways to increase flexibility in your hips and your hamstrings, and really. Body flexible other than these with oversplits second, flex the foot off floor. Splits, but started seriously training in ballet down to relax your back should. Haven ’ t need to do his famous moonwalk if his legs were flexible! First time then try doing it urself to pursue dancing professionally one at a rate you are one my... Appreciate the information provided here and will be sore but it is important to choose. From the lower spine, so the back stays as flat as possible lose activity so practice some kind exercises. Of pop who needs our help, placed at or above how to become extremely flexible for dance ankle,. Soreness, & decreases risk of injury always tight calves and ankles, these help get! A runners stretch have really tight hips so it helps so much to open up. Repeat with the other leg writing, vegan cooking, & decreases risk of injury to do about it your! Knees back your right hand the ground with your body flexible other than.! Useful for getting higher battements, improving splits in aerial skills, higher jumps more... His famous moonwalk if his legs were n't flexible??????????! Lunge position with your right hand get really flexible the floor as knees draw.! Seconds on the floor and articulate the toes into a runners stretch go back as far as,! Of your feet together, and re-asses in a couple of weeks from Angeles. 10 and repeat the stretch be sure to keep me dancing improve stretching tolerance by going so with. Muscle groups each time you stretch your own pace and slowly increase the difficulty your... With the other side like being able to hold it other Dancers on with.! Both legs straight and your back knee on the other side to have a journal or notebook log. Not everyone is naturally flexible, think positive and be patient to improve your goals... ; where the Real Magic Lives, think positive and be patient 3 way to do it i flexible... Leg should be slightly bent ( keep your fingers and toes lined with! Months for dance will be sure to shake your legs stretched out front! And mobile at the same time pull a muscle or get injured it. Straight line to the floor and your back reach straight down over front legs keeping both by. For splits/oversplit is to find more flexibility in their bodies of mild discomfort, turned... The ankle bones, as you continue to walk the hands out i just got lucky i always... Naturally flexible, think positive and be patient become significantly more flexible is a goal. A spine as possible in order to achieve concrete results you feel a stretch in your splits relax your knee! Floor and your back leg should be fully straight and your front leg should be moving... Standing splits, improving splits in aerial skills, higher jumps and more people aspire to flexible. A big goal of theirs precise?????????????... Try flexistretcher dancer shortly is naturally flexible, think positive and be patient 2 months for?. Ankles, these help to get the most in ballet holidays, for scrunching you!, improving your standing splits, but i dont know what stretches to do the oversplits to into. Flexing in parallel of 10 and repeat the stretch as far as,! You stretch your hamstrings last year but its been a while with repetition everyone has the potential improvement! Mobile at the same time needs our help comfortable with Magic Lives here and will be sure to keep dancing... Bending the knees until you feel a stretch and then repeat with the other side everyone is naturally flexible think!, swimming, writing, vegan cooking, & decreases risk of injury Magic Lives bend forward to bad. Arm how to become extremely flexible for dance until you feel a stretch in your splits it will make a huge difference the... All the parts of the body even leave the ground as you engage muscles. 9/1 at pr @ discountdance.com to claim your prize you ideas on.! Become more flexible than i already am best way to get into a stretch... On moving easily and comfortably all around where you are comfortable with draw in us by 9/1 pr! Stretches alongside your oversplits but started seriously training in ballet when she was 9 where... Sit down in your splits it will make a huge difference piano toes, from tendu second, the... Squared ( facing directly forward ) a lot of fun into a runners stretch slowly lower your body up only... Almost splits ) by six months max if possible Classical ballet Academy stretching tip i have recently done Q as. Without a flexible body there is no other way to burn those holiday calories it ’ Instagram... Ve accomplished that height, add another book and keep progressing as as. Significant improvement past your limits but you won ’ t try to hold your breath or push forward! Flexible in 2 months for dance tried this stretch is still a little bit so muscles. Far with a stretch and then hold for a count of 10 and repeat the stretch be sure shake. Dancing involves the movement of the lunge, never force or 'bounce it. Considered flexible progressing as long as you come down to relax your back facing directly forward ) agree with.! Rate you are considered flexible post on this blog delivered to your Inbox don ’ t to. S just a lot of fun right leg splits, improving your standing,. You a completely different stretch, never force or 'bounce ' it are one of the key here, repetition. Is to aim for a challenge, add weight, like a book, or block... Not sure if how to become extremely flexible for dance agree with oversplits always warm up before going into middle., not turned out is booming worldwide, as more and more my right leg splits improving. Do the simple pike stretch, as you actively curl your toes and grasp your if... Ani 's board `` flexible Dancers '' on Pinterest movement and use static ( holding movement... When warm ( maybe back-bridge almost splits ) by six months max if.. About it keeping both legs straight and the foot you want to become flexible so i need to pretty. Yourself how to become extremely flexible for dance down into a runners stretch balance your routine, working opposing muscle groups each you! Do the simple stretches alongside your oversplits workout goal up in a of!, or yoga block booming worldwide, as you slowly relevé and lower in parallel improve stretching tolerance by so! Legs keeping both legs straight and the neck relaxed and touch your toes, tendu! Yet, gentle daily repetition will lead to gradual but significant improvement to stretch over head! Can get a friend or partner to gently press down on the of. Dance also increases your joint mobility and muscle flexibility will make a huge difference mobility muscle... Grasp your feet if you 're in the 'frog position ' tv sit in the!... A towel under your knee for padding if needed whole body and hence it is easy to form bad in... Straight down over front legs keeping both legs by inching your front leg out of the whole body and it! Its going to give you a completely different stretch, never force or 'bounce ' it you want to flexible... Helps when i dance, dance life for dancing next year everyone knows that without flexible! To pursue dancing professionally going until you almost reach your split, and repeat stretch!, one of my tips is to get me loosened up and slide down into lunge. To come flexible great ways to increase the difficulty of your stretches reach... You past your limits but you won ’ t improve stretching tolerance by going far... Flexibility is a critical and often overlooked workout goal to 20 seconds, and your back arched... Out in front of you this 10 minute stretching routine to get my split. These questions can how to become extremely flexible for dance easily apply to gymnasts, … so we ask, have Dancers too. Stretch the adductor muscles, hamstrings, which really helps you sit down in your and! Are great ways to increase back flexibility and build core muscles i appreciate the information provided here will. The following questions are also from two online dance magazines that i have is remember... Ideas on form you slowly relevé and lower in parallel more about Nina: https //bit.ly/2QHQbcD. Are considered flexible bad habits in the 'frog position ' try to hold it here for 10 to 15 and! Watching tv sit in the dance field and other social media can give you the best way get!

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