How to Use a Band for Ballet Stretching

If you've ever seen a mass of rubbery colored bands hanging in a dance room, chances are the studio's dance students are using them to stretch and strengthen their muscles. The bands go by varying names, including Therabands, exercise bands or resistance bands, but the purpose is the same: to help dancers become better at their craft. After a proper warm-up that should include a few minutes of light cardio, try a few common ballet stretches.

Instructions

    • 1

      Sit on the floor and extend your legs in front of you. Wrap the exercise band around the ball of one foot and hold the two ends in each hand. Pull on the band to create some tension, and then extend the ball of your foot toward the floor, without pointing the toes. When the ball is as close to the floor as possible, point the toes toward the floor, essentially moving from demi pointe into full pointe. Move the foot back to a flexed position and then repeat the entire sequence 10 times with one foot. Then repeat with the other foot.

    • 2

      Lie back with the band remaining around the ball of one foot. Extend the leg with the band up toward the ceiling so it's at a 90-degree angle from the rest of the body. Bend the opposite knee and rest its foot on the floor for stability. Point and flex the foot 10 times and then switch sides, helping to stretch the calves and hamstrings.

    • 3

      Stand up and place one end of the band under both feet. Grasp the other end of the band with one hand, allowing the arm to rest along the side of the body. Raise the opposite arm overhead and bend at the waist in the direction of the arm holding the band. Slowly lower the raised arm as you bend in the opposite direction. Repeat the exercise a total of 10 times and then move the band to the opposite side of the body.

    • 4

      Stand in front of the barre to practice your arabesque or attitude poses with the help of the band. Wrap the band around the top of one foot and hold the two ends of the band in the corresponding hand. Tighten your abdominals and raise your leg behind you, aiming the toe toward the sky in an arabesque position. Raise your arm at the same time to force the foot and leg higher. Hold onto the barre with the opposite hand for stability. Hold the position for several seconds and then release.