High extensions and split jetes are a common attraction in ballet. If you
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What are you going to do if you are not in a full time ballet school with 10 +classes a week? You may
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Be solution oriented. If you are in classes that are only an hour long, I think it is better to do the whole class before stretching. If you are in longer classes you might get a break for stretching, or a stretching exercise from the teacher.

If you can stay after class, do the following:

Sitting
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The second position split should be opened fully but WITHOUT pain. Ideally
Acquistare per 100% autentico 2012 Nike Free Run 3.0 V3 Black Grey Men Sono diventati Focus In The World have your pelvis upright, and your knees facing the ceiling, with the backs of your thighs pressing into the floor. You are mimicking the position your legs/spine would be in, in a standing position. Do not tuck your hip bones under or sway your back and roll forward off your pelvic bone onto your thighs.

In this position you will do a side bend toward one leg, hang there, breathing deeply, holding the legs straight but relaxing neck, shoulders, face and arms. Circle forward, hold the abdominals, but allow the upper torso to bend forward toward the floor, keeping the legs with the backs of the thighs pressed into the floor. Circle to the other leg, and pull up into a straight position. You want a stretch but not any sharp pains. You are applying stress to the soft tissues, but never painful or sudden movements.

Ahhh the splits. A full 180 degree splits depends on overall extreme flexability. When you are sitting in the splits it is like you are doing a 90 degree
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If you can’t sit in this position but can only get, for example, down to a few
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Next, bend the front leg into a 90 degree angle so you can lean forward over it, and extend the back leg to a straight position. It will probably slide sideways so that it will not be behind the hip as it would if you were standing up. Slowly move upright, stretching the front of the hip, do NOT go to
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Another great stretch is to do a side bend away from the derriere leg you’ll stretch from your thigh through your hip area up the side of your torso.

To finally relax, sit
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If you have any muscles or joints stinging and aching after classes, ice. Get a soft gel ice pack, and you can use it 15 minutes per hour. Make sure the
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Another therapy
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If you are a retired dancer, or are on a hiatus from classes and miss that wonderful stretched out feeling, I highly recommend the these Classical Stretch DVD’s.

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