Download ArticleDownload ArticleThis article was co-authored by Geraldine Grace Johns and by How.com.vn staff writer, Janice Tieperman. Geraldine Grace Johns is a Professional Ballerina and the Owner of Grace Ballet in New York and Los Angeles. Geraldine toured through New Zealand, Australia, Japan, and Korea as Jammes in Ken Hill's Original Phantom of the Opera. She has studied with the Royal Academy of Dance in London to become a teacher and taught for the Kudo School of Ballet in Yokohama. Geraldine also ran her own Royal Academy of Dance School in New Zealand before studying at the Neighborhood Playhouse School of the Theatre in New York City. Geraldine was a guest coach and Master Class teacher in Toronto for the Canadian Royal Academy of Dance's Dance Challenge in 2018, 2019, and 2020. She was also a guest coach and Master Class teacher for the USA Royal Academy of Dance Challenge in Long Beach, California in 2019 and 2020. Grace Ballet Los Angeles has won recognition as one of 13 Best Ballet Schools in Los Angeles since opening her school. Geraldine is a contract Practical Teaching Supervisor for the Certificate in Ballet Teaching Studies for the Royal Academy of Dance.
This article has been viewed 25,581 times.
Are you hoping to become more flexible? If your end goal is to be as flexible as a ballerina, we’ve got you covered. We’ve answered some of your frequently asked questions about ballet and flexibility, so you can put your best foot forward in your own flexibility journey.
Steps
How can I make my body flexible for ballet?
Download Article
Stretch at least 4 times a week in 15-20 minute sessions. Stretching is the key to becoming more flexible overall. As you start and continue your stretching regimen, work and stretch at a pace that’s comfortable for you and your body.[1]
Create flexibility goals for yourself. Write down specific, actionable goals you’d like to reach, and when you’d like to reach them by. Jot down your goals in a notebook, and record your progress over the following days and weeks.[4]- “I’d like to do a split by the end of the year” could be a good goal.
How can I become extremely flexible?
Download Article
Try a back stretch. Seat yourself on a chair, keeping your feet flat and separated. Bend forward as much as you can, guiding your hands and arms down to your ankles. Stay in this position for 30 seconds, and then sit up again.[6]- Do 3-5 reps of this exercise.
Stretch your calves and hips. Stand about an arm’s length behind an empty section of wall. Set both your hands flat on the wall, and step and lunge forward with your right leg. Then, bend your left knee a little bit and push yourself toward the wall, which gives your left calf a good stretch. Push your hips down a little bit to give your left hip flexor a nice stretch, too. Hold this pose for 30 seconds, and then alternate legs.[7]- Try doing 3-5 reps of this exercise.
Stretch your chest in an open doorway. Stand between the doorway, resting your hands on the back of each doorjamb. Grip the doorjambs and step with your left leg. Lean forward a little bit, and stay in this position for 30 seconds.[8]- You don’t have to do multiple reps of this exercise, but you can if you want.
Expert Q&A
- QuestionHow can I gain flexibility in my hips?
Adam ShutyAdam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country.
Certified Strength & Conditioning SpecialistThe first thing you want to do is master the squat sit. You squat all the way down, with your hands and arms inside your knees pressing your knees out, feet straight ahead. That's number one. After that, you can try the Cossack squat, which is the same position but with one leg kicked out to the side laterally. Use your hands to switch from leg to leg. In addition to that, you could also do a pigeon pose and sun salute from yoga to open up your hips. The final thing would be to do the splits. - QuestionHow can i practise ballet at home, and what are the steps?
Community AnswerSee Do Ballet at Home and watch ballet videos. (Claudia Dean is great!) - QuestionI’ve tried for months but I’m not making progress. What do I do now?Community AnswerIt takes time to become flexible. You'll see progress if you keep working at it.
Video
Tips
References
- ↑ https://dancelife.co/6-smart-stretching-flexibility-tips-for-dancers/
- ↑ https://www.besthealthmag.ca/list/stretches-for-flexibility/
- ↑ Geraldine Grace Johns. Professional Ballerina & Ballet Instructor. Expert Interview. 11 November 2020.
- ↑ https://dancelife.co/6-smart-stretching-flexibility-tips-for-dancers/
- ↑ https://www.besthealthmag.ca/list/stretches-for-flexibility/
- ↑ https://www.consumerreports.org/exercise-fitness/how-to-become-more-flexible/
- ↑ https://www.consumerreports.org/exercise-fitness/how-to-become-more-flexible/
- ↑ https://www.consumerreports.org/exercise-fitness/how-to-become-more-flexible/
- ↑ https://www.besthealthmag.ca/list/stretches-for-flexibility/
About This Article
Reader Success Stories
"Thank you oo much, I will try this out."
Did this article help you?
⚠️ Disclaimer:
Content from Wiki How English language website. Text is available under the Creative Commons Attribution-Share Alike License; additional terms may apply.
Wiki How does not encourage the violation of any laws, and cannot be responsible for any violations of such laws, should you link to this domain, or use, reproduce, or republish the information contained herein.
- - A few of these subjects are frequently censored by educational, governmental, corporate, parental and other filtering schemes.
- - Some articles may contain names, images, artworks or descriptions of events that some cultures restrict access to
- - Please note: Wiki How does not give you opinion about the law, or advice about medical. If you need specific advice (for example, medical, legal, financial or risk management), please seek a professional who is licensed or knowledgeable in that area.
- - Readers should not judge the importance of topics based on their coverage on Wiki How, nor think a topic is important just because it is the subject of a Wiki article.
