Expert: Dianne M. Buxton - 8/23/2007

Question
Hi, I am 17 and I have started ballet about six months ago.  I really enjoy it. My teacher said that I have a pretty good turnout, and I have good feet, but I have absolutely no flexibility.  I used to be extremely flexible until I started playing soccer and Basketball competitively.  Now, I'm a far cry from hitting the splits like I once was able to.  Are there any stretches that will improve my flexibility?  And will soccer hinder my ability to become more flexible?

Thanks,
Cree

Answer
Hi Cree. Sports can impair your flexibility - as you have already experienced, but it is definitely possible to stretch out again. The work you will need to do is to stretch out after every practise and game, and after every ballet class.

Muscles that work and don't get stretched and relaxed in between workouts - and in between class exercises - aren't as toned as they could be. So this will benefit your sports as well.

If you want to widen your sideways splits, sit on the floor, legs open in second, and gently fall forward. Don't stretch to the point of pain, just to a stretched feeling. Breathe deeply, and then sit back up. This will stretch the long adductors on the inside of the thighs, allowing a fuller second position.

To stretch for the front/back splits, sit with one leg bent in front of you and one bent in back. Stretch the front leg forward, turned out. Bend over it slowly, keeping the leg stretched. You'll feel the stretch in your front hip, butt, and hamstring. Hang over the leg and breathe deeply a few times. Then bend it, and stretch the back leg as far as you can. When it won't straighten anymore, regardless of its position, do a slow backbend arching the top of the back first, and then the middle. You'll feel a stretch from the front of your hip through to your inner postural muscles, which are at the front of your spine. Don't force the backbend, or hold it longer than a few seconds.

Change legs and repeat.

You can also do the splits from a standing position, wriggling forward and back, until you get to the position's final point. Do this at the barre in case you need to hold it. Then you can bend over the front leg, gently moving up and down - like a super-slow-motion bounce. And you can, holding the barre, do a backbend and you will feel the same stretch as you feel when you do this on the floor.

Please ask your teacher to watch you do these and make sure you're doing them correctly.

I'm sure you'll start to see and feel a difference soon. The key is slow and easy stretching when you're very warmed up.

All the best, Dianne

A brief follow up - I've recommended to almost everyone to read my articles and blog entries at http://www.theballetstore.com You have to create a user name to log in to see all the blog entries - your privacy is safe! I really apologize that I didn't tell you this - I'm not a technical person!