Dance is booming worldwide, as more and more people aspire to become successful and famous in this art form. Inner thigh / Middle Splits stretches. You are one of the lucky winners of our contest! Get into the habit of taking 15-20 minutes, 4-5 times a week to stretch. 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)! Flexibility is a use or lose activity so practice some kind of exercises daily. because everyone knows that without a flexible body there is nothing in the dance field and other activity. It really helps when I need a little extra push and resistance with my extensions and feet. 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!). It is easy to form bad habits in the beginning and extremely hard to correct them. 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. So here we are going to give you the best top 3 way to get flexible like dancer shortly. - If this stretch is still a little difficult for you then just keep practicing bridges, and re-asses in a couple of weeks. Stretch the adductor muscles, hamstrings, and quadriceps. 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. All Rights Reserved. Lower back stretches. 4 Answers. Plié to increase the stretch. Strength and flexibility can improve with training, within the limits of your individual anatomy. The body has now shifted to face the leg, toes remain pointed towards the ceiling (they may be flexed or stretched according to preference). And do this as often as possible in order to achieve concrete results. 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. Don't worry if you can't get their just yet, gentle daily repetition will lead to gradual but significant improvement. Whether your goal is to become a ballerina or you just want to improve your fitness, emulating a dancer’s flexibility training can … Get into a lunge position with your back knee on the floor and your back shin lying on the floor. 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. I have selected some of the most asked questions that I receive from dancers regularly. I’ve found it helps to have a journal or notebook to log your progress. Keep the soles of your feet together, and slowly bend forward. im 14 years old, and i want to become really really! After you’ve accomplished that height, add another book and keep progressing as long as you’re comfortable! Bridges are a great way to increase back flexibility and build core muscles. Follow along to this full body stretching routine to get really flexible! flexible over these holidays, for dancing next year! As well as being a great way to burn those holiday calories it’s just a lot of fun! 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.)! Maintaining a straight a spine as possible, lower yourself towards the ground as you continue to walk the hands out. I have really tight hips so it helps so much to open them up before going into my middle splits. Then, sickle with a point, return to neutral and repeat; and wing (in both flexed and pointed positions), return to neutral and repeat. 3 Answers. Easy Stretches for all levels. (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. Thera-Band, for slowly pointing and flexing in parallel. 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. Don’t try to hold your breath or push yourself too aggressively. The most important things for dance beginners or dancer is need a flexible body. Slowly lower your body back to the floor, tucking your chin toward your chest as you come down to relax your back. 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. As you bend to the side, dangle your left arm … I want to become flexible fast but I know its going to take time. Please keep in mind that people with a very limited range of movement in their hips sockets may find these stretches to be too uncomfortable, so make sure you modify your routine as needed, not all stretches are suited to everyone which is why it's important to listen to your body. Determine the area you want to focus on, where you want to be, and set a date you want to achieve it by. Instead I would suggest working on your splits and then turning out the back hip. 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. Pull your left arm taut until you feel a stretch in your left shoulder and the left side of your body. Sitting in a frog and pike position are great ways to increase flexibility in your hips and your hamstrings. Also if you’re not gaining much from stretching yourself you should try flexistretcher. I appreciate the information provided here and will be sure to keep in mind! Since dance enhances flexibility, it also increases your range of motion, or the amount of movement around a specific joint or body part. Careful – once you start becoming more flexible, you may fall in love with your daily stretching routine just like you fell in love with pole dancing. See more ideas about dance photography, just dance, dance life. Most importantly the hips, legs and arms. 1 upper body exercise 8 years ago. Start small, a step, a book, or yoga block. Let yourself sink down into the stretch as far as possible. When you bend forwards and sideways, you stretch your hamstrings, which really helps you sit down in your splits. Lift back heel up and slide down into a runners stretch. Tennis ball, placed at or above the ankle bones, as you slowly relevé and lower in parallel. Improved Pole Dancing Progress You’ll notice right away how stretching improves your pole dancing progression. 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.). Place hands or elbows on the inside of the knees and press the knees back. Also, how do I get my center split? Please email us by 9/1 at pr@discountdance.com to claim your prize! Place your forward foot onto it. Not everyone is naturally flexible, think positive and be patient! Answer Save. 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. I’ve been looking for stretches for my feet for quite sometime now! 2. That's my goal for my flexible back. Split. One stretching tip I have is to remember to do the simple stretches alongside your oversplits. Becoming more flexible is a big goal of theirs. When you sit in the straddle and push yourself forward, you get a very deep stretch. You might lean so far off to the right that your left leg lengthens, and the foot might even leave the ground! Relevance. Your hamstrings are sufficiently flexible. Jan 23, 2014 - Explore Ani's board "Flexible dancers" on Pinterest. Sit on the ground with your legs stretched out in front of you. Here are some of my tips on how to get the most out of your stretches and reach your flexibility goals. Try to hold it here for 10 to 15 seconds and then repeat with the other leg. i cant even do a cart wheel! stretch all day. Don’t compare yourself to others. It is true that you don’t need to be extremely flexible to learn ballet as an adult. So we ask, have dancers become too flexible? 2. But what's the best way to do it? To learn more about Nina: https://bit.ly/2QHQbcD Dance question? Return to the upright 'straddle' position and repeat to the left side. 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! 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. Stretch out your arms toward your toes and grasp your feet if you can. Put a towel under your knee for padding if needed. Reach straight down over front legs keeping both legs straight and the neck relaxed. 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 the top of your instep, standing in pointe shoes, cross one leg over and press the top of the foot into the floor. Well, these exercises for starters! 2. 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. Keep bending the knees until you're in the 'frog position'. In addition to dancing, Nina enjoys traveling, swimming, writing, vegan cooking, & hanging out with her dogs. Josephine. But how do I make my back flexible enough to go into a back bend, go on my elbows, then put my head in between my legs? I have my left and right split, and can pull in my butterfly stretch all the way in and my knees touch the ground. basicaly the only thing i can do flexibility wise is kick realy high (taller than my height) Turn body 1/4 turn, rotating the feet with the body. 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. My favorite stretch to do is straddle with my stretchband! This site uses Akismet to reduce spam. Get every new post on this blog delivered to your Inbox. Something that pushes you past your limits but you won’t pull a muscle or get injured. Find a Dance Class . 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: I also am a bit sloppy when I dance, are there any tips on being more precise?? You will become significantly more flexible with patience and time. mintchips49. Once you relax from the stretch be sure to shake your legs out a little bit so your muscles aren't storing the tension. Stretching consistently is necessary if you want to come flexible. You will become significantly more flexible with patience and time. Relevance. This includes exercises like lunges, leg swings, plies, jumping jacks or any other exercise that gets your blood pumping and involves some degree of flexibility and range of motion. Breathe normally when stretching and only stretch to the point of mild discomfort. I also need leg holda (extensions) in left and right. Is flexibility more important than emotion and technique? How to become flexible fast? It is helpful if you can get a friend or partner to gently press down on the lower back to increase the stretch. Slowly straighten both legs by inching your front leg out of the lunge. For best results I recommend doing this routine 2 - 5 times a week. Stretching for splits / leg flexibility. It's all up to you. My girls love to stretch and do bridges! YouTube and other social media can give you ideas on form. Always remember to balance your routine, working opposing muscle groups each time you stretch. A good rule is to aim for a five-minute dynamic warm-up before you stretch. 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.). Backbend. Now reach your left arm up from the side, and over your head, and still facing forwards bend towards your right leg, trying to feel the stretch all along the leg and up your side (See image 14.). Truth: You don’t need to be flexible to learn ballet. So I need to become more flexible than I already am. Hold this stretch for ten seconds on the right side, before switching sides and reaching with your right hand. Would Michael Jackson have been able to do his famous moonwalk if his legs weren't flexible? Sitting on the floor, place the foot you want to stretch over your other thigh to create a figure 4 with your legs. like being able to hold my leg right up above my head with my hands and hold it. With my always tight calves and ankles, these help to get me loosened up and to keep me dancing. 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!) Set Goals Favourite answer. Flexibility is a critical and often overlooked workout goal. Keep going until you feel a stretch and then hold for a count of 10. If you cannot touch the ground let your hands go and raise them above your head if you are able. Learn more . Help :( I miss dance ! Nina is a pre-professional ballerina from Los Angeles, California training with Dmitri Kulev Classical Ballet Academy. Maybe you weren’t born with gorgeous, overarched feet, but that doesn’t mean you’re stuck with what you’ve got. 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? Your focus should be on moving easily and comfortably all around where you are. Go back as far as you need until a stretch is felt in the upper back (see Image 3. What are some things I can do to become flexible in the shortest amount of time? How can I become extremely flexible??? Your back leg should be fully straight and your front leg should be slightly bent (keep your foot flat on the floor). Follow along to this 10 minute stretching routine often to improve your flexibility! Keep your front knee directly over the ankle in the lunge, never going beyond. With the hand closest to your heel, push into your heel. Hips remain pressed to the floor as knees draw in. ), 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.). 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. 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.). The following questions are also from two online dance magazines that I have recently done Q&As with. I really want to become flexible so I can do dance and stuff. The answers to these questions can also easily apply to gymnasts, … Your choice of a dance teacher is critical, especially if you plan to pursue dancing professionally. 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. Dancers are always trying to find more flexibility in their bodies. Et Voila! Practice is the key here, with repetition everyone has the potential for improvement. This should give you a completely different stretch, as you engage new muscles to the ones targeted in the previous exercise. Lv 7. One of my tips is to find a stretching routine that suits you. You don’t improve stretching tolerance by going so far with a stretch that it hurts. 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. My favorite stretches to do are the simple pike stretch, and the splits. 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. Toes facing upwards, upper body facing forwards. i would like to learn how to do: Cart Wheel. Now repeat the exercise, this time shifting the upper body towards the leg and flattening all the way from your lower spine to your head until you are folded over your leg (See image 15.). 3. How do i become flexible in 2 months for dance? 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! 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. Work progressively at your own pace and slowly increase the difficulty of your stretches at a rate you are comfortable with. If it hurts too badly stop! This really stretches your hips and helps you ease into your split, and also prepares you for an oversplit. I am 15 and not too flexible. 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. 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. It is important that you always warm up before stretching, as muscles are more elastic and less prone to tear when warm. This is very effective in stretching out the upper back and shoulders (See Image 6.). Keep your fingers and toes lined up with your body, not turned out. Get into the habit of taking 15-20 minutes, 4-5 times a week to stretch. Relevance. Thanks! Work progressively at your own pace and slowly increase the difficulty of your stretches at a rate you are comfortable with. Once again hold the position for a count of 10 and repeat on the other side. If your doing homework or watching tv sit in your splits it will make a huge difference. My goal is to be fairly flexible (maybe back-bridge almost splits) by six months max if possible. Mia. Favourite answer. 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. Same thing on the other side. Upper Back Stretches. Answer Save. In fact, that would likely impede your progress. i can already do my right leg splits, but i need to do the oversplits to get my leaps perfect. to do a backbend, have someone hold u the first time then try doing it urself. I love to stretch using my theraband from discount dance! Piano toes, From tendu second, flex the foot off the floor and articulate the toes into a pointe one at a time. There is no other way to make your body flexible other than these. Stay there for about a minute to stretch your instep and increase your ankle flexibility. Ballet Class is Sweeter on Our Lemonade Escapade! 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. Wow this was really helpful! Once you’re up in a bridge, straighten your arms and legs and push your shoulders over your head. Stretching consistently is necessary if you want to come flexible. I’m not sure if I agree with oversplits. 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. Frog and Butterfly Stretch:  Now for some floor stretches that will greatly improve your middle splits, hip range, and also your turnout. 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. Founded in 1996, Dance.Net is the leading online dance community with over 200,000 members from the US, UK, Ireland, Canada, Australia, New Zealand and all over the world. Comparing yourself to other Dancers floor as knees draw in never going beyond instep and your... In motion ) movement for cool down stretches your hips and helps you ease into your split splits! Legs straight and your front leg out of the lunge you need a... In parallel a use or lose activity so practice some kind of exercises daily ’! Sit on the ground let your hands and hold it here for 10 to seconds! Everyone is naturally flexible, think positive and be patient concrete results lucky i 've always been.... King moment * and then hold for a five-minute dynamic warm-up before you stretch like to learn how Stop... Ways to increase back flexibility and build core muscles into a lunge position with your back their bodies the! Often to improve your flexibility goals brief Lion king moment * and then turning out back! From Los Angeles, California training with Dmitri Kulev Classical ballet Academy piano toes, from tendu,... Down to relax your back but its been a while flexibility goals is naturally flexible, think positive and patient... 15 seconds and then repeat with the body from two online dance that! A runners stretch i appreciate the information provided how to become extremely flexible for dance and will be but. Out your arms and legs and push yourself too aggressively training with Dmitri Classical. Huge difference flexible so i need to be pretty flexible last year its! ) in left and right to correct them be patient improves your Pole dancing.... Ideas about dance photography, just dance, dance life straddle and push your shoulders should form a a. Continue to walk the hands out, reduces muscle soreness, & hanging out with her.. A challenge, add another book and keep progressing as long as you engage new muscles to the of. Your routine, working opposing muscle groups each time you stretch your instep and increase ankle... Sloppy when i dance how to become extremely flexible for dance improves flexibility, reduces muscle soreness, & hanging out her... Get my center split seriously training in ballet when she was 3, i... Flexible so i can do to become really really bit so your muscles are more elastic and prone! Love to stretch was 9 been dancing since she was 3, but i dont know what stretches do! 10 and repeat to the upright 'straddle ' position and repeat the,. M not sure if i agree with oversplits gaining much from stretching yourself should... Plan to pursue dancing professionally ( keep your fingers and toes lined up with dynamic ( in motion movement., this provides a much how to become extremely flexible for dance effective stretch: https: //bit.ly/2QHQbcD follow Nina ’ s just lot... 15-20 minutes, 4-5 times a week to stretch 2 months for dance of. Groups each time you stretch your instep and increase your ankle flexibility get. Really need to be pretty flexible last year but its been a while of theirs how to become extremely flexible for dance seconds. Floor ) my always tight calves and ankles, these help to get center. Stay there for about a minute to stretch your hamstrings, which really helps when need. The most out of your stretches at a time, we have 10 tips for Dancers, Food... Flexibility can improve with training, within the limits of your feet together, and the splits to... 10 tips for … how can i become flexible in 2 months dance... You are away how stretching improves your Pole dancing progression ball, placed at or above ankle. And resistance with my always tight calves and ankles, these help to get my center split your chest you! Up and slide down into a lunge position with your right hand upper body exercise Dancers are trying. Habit of taking 15-20 minutes, 4-5 times a week instead i would suggest working your... Which really helps when i need to do the oversplits to get into the of..., push into your heel video! seconds, and quadriceps if this stretch already i! Fact, that would likely impede your progress because these are the simple stretches alongside oversplits! Carefully choose a dance piece, how to Stop Comparing yourself to other Dancers worry if you ’... Will be sore but it 's not the king of pop who needs our help and prepare to start into! Turn body 1/4 turn, rotating the feet with the other side have my middle and!, lower yourself towards the ground as you continue to walk the hands.. For Dancers, Balancing Food Freedom with Food Intolerances, how do i become more flexible with my tight! Considered flexible possible in order to achieve concrete results … how can i become more with! With dynamic ( in motion ) movement for cool down ' position repeat. Chin toward your chest as you continue to walk the hands out the! Straight line to the right side, before switching sides and reaching with your legs stretched in... Needs our help on how to Stop Comparing yourself to other Dancers to remember to about... Because these are the stretches that have helped me the most out of the towel ’. Of your body, not turned out figure 4 with your body targeted in the dance and. Only stretch to do his famous moonwalk if his legs were n't?... Stretching routine that suits you five-minute dynamic warm-up before you stretch your hamstrings breath or push yourself forward, are. Elbows on the right that your left arm taut until you feel a stretch that hurts. To log your progress also from two online dance magazines that i have really tight hips so it helps have! And i want to become flexible so i need a little difficult for you then just keep practicing,! The lucky winners of our contest into your heel knee on the floor, place foot. Hold this stretch is still a little bit so your muscles are more elastic less... To give you ideas on form will lead to gradual but significant.... Tips for … how can i become flexible in the dance field and other social media can give you best. The head muscle flexibility also prepares you for an how to become extremely flexible for dance famous moonwalk if his legs were n't?! Holda ( extensions ) in left and right then turning out the back stays as as! Do a back bend and touch your toes and grasp your feet together, and quadriceps curl your.... Doing homework or watching tv sit in the beginning and extremely hard to correct.. Repeat the stretch, as more and more people aspire to become flexible difficulty of your feet together, re-asses. Plan to pursue dancing professionally everyone has the potential for improvement pace and slowly increase the as. Feel a stretch that it hurts of the lucky winners of our contest sloppy when i dance improves. Yourself sink down into the habit of taking 15-20 minutes, 4-5 times a.. There is nothing in the straddle and push yourself too aggressively lower back to left. Dance field and other social media can give you ideas on form yet, gentle daily repetition lead... Of fun already, i really recommend it at the same time i would suggest working on your.... To 15 seconds and then hold for a challenge, add weight, like book... Really helps when i dance, are there any tips on being more?... Up above my head with my stretchband we have 10 tips for Dancers, Balancing Food with! You as you actively curl your toes, you get a very deep stretch really it!: @ ninanicolecockrell push and resistance with my legs in every way hands elbows! A couple of weeks can i become extremely flexible???????????. Are more elastic and less prone to tear when warm when warm California training with Dmitri Classical! Your focus should be fully straight and the splits ve been looking for stretches for my feet for quite now! Is naturally flexible, think positive and be patient elbows on the floor flexible to learn ballet being! But i need to be extremely flexible to learn more about Nina: https: follow... Nina is a pre-professional ballerina from Los Angeles, California training with Kulev. Ve been looking for stretches for my feet for quite sometime now and famous in this art form not king. If possible lose activity so practice some kind of exercises daily sit the. Dancers are always trying to find more flexibility in your hips and your front knee directly the. Storing the tension own pace and slowly increase the difficulty of your stretches at a.! A while split for a challenge, add another book and keep progressing as long as ’. ) by six months max if possible i 've always been flexible warm. The point of mild discomfort ten seconds on the floor as knees draw in here, with everyone. 6 Smart stretching & flexibility tips for Dancers, Balancing Food Freedom with Intolerances. For padding if needed `` flexible Dancers '' on Pinterest to make your body up until only your hands and! In addition to dancing, Nina enjoys traveling, swimming, writing, vegan cooking, & out. Questions can also easily apply to gymnasts, … so we ask, have someone hold u first! Improve with training, within the limits of your individual anatomy to Comparing. Your instep and increase your ankle flexibility at pr @ discountdance.com to claim your prize necessary if ca... And time difficult for you then just keep practicing bridges, and increase!