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BEST STRETCHES FOR BALLET DANCERS.

WHAT IS BALLET? 

The word ballet is from the Italian word ballo meaning dance. While the word balla is from a Latin word called ballara. 

The first ballet dance ever was staged in an enormous chamber with the audience seated in roles and a floor pattern which can be seen clearly from above to enable the audience to watch the choreography.

Ballet was later adopted by the French Court, which improved its style and techniques. Master Raoul Feuillet a French ballet records some improved styles and techniques in the year 1700s.  Since the introduction of pointe shoes in the 18th  century, there has been a decrease in the France ballet but an increase of ballet in Russia, Italy, and Denmark.                                   

Currently, there are many acknowledgeable ballet patterns and modern-day ballet undergo training just like any other sports activity. 

The Three Best Ballet stretches.  

One of the most underused techniques is ballet stretched. Most  people are not aware of the benefit of ballet stretches. A few of them are: Improving athletic performance, it helps prevent sports injuries, to respond sprain and strain. Avoid thinking that something as simple as stretching would not have any effect on your body. 

Stretches in ballet are numerous but let us discuss  the Three main ones. If you’ve been diagnosed with chronic muscle or having joint pain, be extra careful when performing these stretches or visit a therapist or any other health care services before performing these stretches. 

Instructions:

Slowly shift into the stretches stead until the tension you feel is about 7 out of 10. Note that when pain or discomfort occurs you’ve pushed the stretch too far, stop immediately. Remain in that position( stretch position) for about 20-30sec while trying to breathe as normally as you can. Perform the stretch on the other side if the need arises, carefully stop the stretch after repeating it about 2-3 times.

Hip and stomach rotation stretch: Lie horizontally, placing your hand close to your shoulders. With your hips still on the ground, rise by lifting your hands from the ground so that it becomes vertical. With lean wings, bend one arm and rotate the other in the direction of the ground. 

Standing high leg-bent:  Be in a vertical position with one of your legs placed on a high stool. With your leg still in that position, rest your chest into your bent knee.

Heel down calf kneeling and Achilles stretch: you can achieve this by kneeling with one of your feet and placing your body wait on the knee of your other foot. With your heels still on the grounds learn forward. 

How can a ballet prevent injury? 

To reduce the rate of injury for a ballet, a dancers should engage in;

  • Warm-up properly before you engage in any ballet activity.
  • Always calm your nerves after each practice section.
  • Practice balance.
  • Learn to manage stress and fatigue because this causes muscle tightness which can make you lose focus and can cause injury.