Leg Stretches for Ballerinas

Ballerinas need long, lean, strong and stretched legs to create the lines -- and execute the moves -- that inspire awe in a rapt audience. It's an elite athlete's job, and a good knowledge of anatomy plus a playbook of leg stretches are essential. Stretch sessions are a daily discipline, right after a warm-up. And focusing on hamstrings, quads, lower legs, hip flexors and turnout are the minimum for the serious dancer.

  1. Hips and Hamstrings

    • When hip rotators are shortened or stiff, extension suffers. Roll out the yoga mat and loosen up with these three stretches, alternating sides for each one. Lie on your back, knees bent, feet flat on the floor. Rest your right ankle on your left knee, keep your shoulders down and drop both legs to the left so your right foot is on the floor.

      Kneel on one knee and place your other foot on the floor so the leg forms a 90-degree angle. Tuck your tailbone under and square your hips to feel the hip stretch.

      Monkey pose stretches hips and hamstrings. Kneel on the mat and step the right foot in front of the left knee, resting the foot on the outer heel to rotate the right thigh open. Lean forward, hands to floor, and push the left knee back, right thigh down and right heel forward to slide into a split.

    Turnout

    • Work that tough turnout to create beautiful grands battements and adagios. Sit on the floor with legs in second position and turn out at the hips as you slowly bend from the waist to each side and then forward. Don't collapse your turnout. Lie down in front of a wall with legs extended in first position up the wall and glutes to the wall. Move only your legs as you slide your right leg open to the side slowly as far as you can. Then open the left leg. Hold both legs open for 30 seconds, close your legs and repeat, beginning with the left leg. Keep your knees soft and legs straight to feel the stretch in your hips and inner thighs.

    Quads and Achilles for Pointe

    • Save your ankles and prettify your feet en pointe by stretching quads and Achilles tendons. Yoga backbends like Bow, Camel, King Pigeon and Lord of the Dance stretch quads while opening the chest and shoulders and flexing the spine. Stretching the Achilles tendon helps with ankle flexion and strengthens arches. Safely work the Achilles tendon into suppleness with toe drops. Stand on a low step or platform with the balls of your feet on the raised step and your heels lower, on the floor. Raise up to demi-toe and down slowly. Then balance on the step with your heels hanging over the edge and gently lower your heels to the floor as your upper feet remain on the step.

    Smarter Stretching

    • Stretch smart for a long dance career. Genetically fortunate ballerinas have hyperextension -- their knees go back, giving their legs a straight, beautiful line. Forcing your knees back won't give you the look, but it might give you an injury. Instead, work your line by raising alternate straight legs in a slow battement to the ceiling. The same move using développé will force your hamstring and could strain the muscle. Do not max leg extension by attempting splits wider than 180 degrees. Propping the front leg higher and sinking into a super-split can overstretch ligaments and injure knees. To release tight ankles, don't sit with legs extended and feet pointed as a friend pushes your toes down. It's safer to kneel, engage your core, lengthen your spine and sit back on your heels for a low-pressure stretch.