Expert: Dianne M. Buxton - 12/15/2008

Question
My thighs tend to pack on a lot of muscle, so I think I must be doing something the wrong way. Are there certain muscles to avoid using during a stretch or a leg lift? And what are the ones I should be engaging?

Answer
Hi Morgan: here are some article links where I've written about stretching and lengthening.

http://balletshoesandpointeshoes.blogspot.com/2008/07/learning-to-develop-lean-m...

http://balletshoesandpointeshoes.blogspot.com/2008/04/how-to-build-strength-for-...  I've included this one because it discusses more about lengthening.

http://balletshoesandpointeshoes.blogspot.com/2008/02/build-strength-for-long-an...

Stretch after your ballet exercises when you are warm. Relax your muscles first. Use a rubber ball (called a pinkie ball) to knead out the worst tension. Then stretch gently in correctly aligned positions. For instance, sitting with your legs stretched forward to lengthen the hamstrings, lengthen the muscles and hold the tension. Stretch over the legs for 20 seconds and then release slowly. Relax for a few seconds and repeat twice. If it pulls on your low back at all, release the stretch in one leg, and stretch one leg at a time.

Stretch the quads by standing. Lift one of the feet behind your butt, grasp it, and pull up gently, stretching the front of the thigh. Hold for 20 seconds and repeat twice each leg.

For lifting your legs, the quads will do most of the work, devant and a la seconde. The hamstrings activate to lift the leg en arriere, helped by the low back, of course. Always think length, as though the leg is trying to get away from the body, yet the core muscles are holding your weight over your supporting foot. The leg is pulling long, and the body pulls long, with the neck and shoulders relaxed on top.

Let me know if you have any further questions. All the best, Dianne