Expert: Jennifer - 1/13/2007

Question
ok i know this might be a tough one for you to answer over the Internet and all, but im 15 and i have a VERY strict teacher. She is saying that if i don't get my legs higher then i might have to move down a class or two, and i was the first person that she ever knew to get into my toe shoes in only 4 months when I've never taken ballet before in my life and i really don't want to have to be limited by my flexability.I REALLY need to know a few things to get my legs higher. i would very much appreciate it if you could get back to me ASAP haha merci beaucoup!!

Answer
Hello!

You're right, it is tough to answer given that I cannot really tell *why* you are having so much trouble getting your extensions up? Is it because of your flexibility? Or is it because you do not have the strength to support your flexibility?

To deal with flexibility alone, I would just make sure that when you stretch, you only do so when you are warm, and that you hold each stretch (without bouncing it) for around 30 seconds. Work on getting your alignment correct in each stretch you do... for example, in the splits on the floor, try to work toward getting your hips fully square rather than "opening" up toward the back leg. This will ensure that you have the flexibility to raise your leg to the front with the correct alignment, and that you wont get stuck half-way up because you cant open your hips in en avant position standing like you can in the splits.

One exercise that really helps is as follows:

Put your leg up on the bar either en avant or a la seconde, and adjust your alignment so it is correct (don't have your weight in your heel, don't hitch your hip up to get your leg up, etc. You may have to stop here if your flexibility doesn't allow correct alignment yet... and just work from there until you can have correct alignment with your leg on the barre. Once your alignment is correct, then you can begin trying to lift your leg off the barre (you may want to try this on the lowest barre you can find). You may not be able to lift at all at first, but this will build strength in the right muscles... do this 5 times in both the front and side on each leg after every class, and I bet you'll see a difference in your detentions.

Don't forget to start low... no need to do it on the highest barre at first. Increasing flexibility does NOT happen overnight and results are hardly ever fast. Take it slow, be patient with yourself, and try not to be frustrated.

Good luck!