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Stretching & Flexibility/ballet dancer stretches for splits


Ballet dancer
Ballet dancer  
I am a ballet dancer, so i am always looking for good stretches. What muscles should i stretch to get my leg over my head to the side while standing up?

Hi Abby,

Thanks for your inquiry. It's a pleasure to help and I hope the following is beneficial.

Here's a few suggestions....

Firstly, work on strength as well as flexibility. As the strength of your muscles improves so will your flexibility. Strength and flexibility are inter-related.

Secondly, don't do the same stretches everyday; include a variety of stretches for all your muscle groups in that area, including the hamstrings; groin; hips; buttocks; and lower back. If you need samples of different stretches, take a look at the videos at the link below.....

Also, try to do most of your flexibility training at the end of your work-outs as part of your cool-down, or in the evening. This will help to improve your flexibility permanently.

And lastly, long hold (60+ seconds) static stretching and PNF Stretching are the most effective forms of stretching for improving your flexibility quickly and permanently. You can find more detailed information about how to perform PNF stretches at the link below...

One other thing; I've put together a top 10 list of tips for achieving the splits, which you can read at the link below...

I hope the above has been helpful. For more information on stretching, flexibility and sports injury management, visit Injury Fix.

Brad Walker
Founder & CEO
Injury Fix and
The Stretching Institute

Stretching & Flexibility

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Brad Walker (The Stretch Coach)


I'm more than happy to answer any questions relating to stretching, flexibility and sports injury management. Including how to use stretching to improve your athletic performance, prevent sports injury and aid in the recovery of sports injury.


I'm an internationally recognized stretching and sports injury consultant with more than 20 years of practical experience in the health and fitness industry. I'm also the founder of the Stretching Institute and

Sports Medicine Australia

I've written 5 books on stretching, flexibility and sports injury, including... The Stretching Handbook (ISBN: 978-0958109338), The Anatomy of Stretching (ISBN: 978-1556435966) and The Anatomy of Sports Injuries (ISBN: 978-1556436666). Plus, I've had numerous articles published at, and

I'm a health science graduate of the University of New England, with post graduate accreditation's in athletics, swimming and triathlon coaching. I've worked with elite level and world champion athletes and I've lectured for Sports Medicine Australia on sports injury prevention and treatment.

Past/Present Clients
I've worked as assistant coach to Miles Stewart (World Champion Triathlete) and Mick Doohan (World 500cc Motorcycle Champion). Plus I've worked with countless other athletes from sports as diverse as roller-skating, squash, and cycling.

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