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Stretching
The almost complete guide to stretches~120 stretches&links (karma: 126)
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Sun Sep 12, 2004 07:11 PM
Edited by star_dancer15z (69393) on 2004-09-12 19:34:26
Edited by star_dancer15z (69393) on 2004-09-12 19:36:11 changed title
Made sticky by clara4243 (19013) on 2004-10-22 02:17:03

I had posted a poll on what you guys want to stretch, well; here is almost everything I can think of at the moment if it can all fit on here ;) Good Luck and happy stretching!

**Remember that if ANY of these stretches hurt you and cause a lot of pain, STOP! There are other stretches out there that can help you achieve your goals!**

**Also..Stretching takes dedication! A lot of dedication! If any of you know Ms. Jennifer Russell, my friend talked to her and Ms. Russell said she stretched everything for 2 hours each night! THAT’S DEDICATION! If you don’t have 2 hours to spare, do as much as you can!**

*~*CONTEXT: Feet/Ankles, Back/Arabesque/Hips, Abs, Calves/Achilles*~*

Let’s begin with:

Feet/Ankles-

1. Releves and eleves in each position (first, second, fifth, then on one foot, parallel, turned in) make sure to switch feet! and do them as slow as possible. and go to your fullest releve. Then do them as FAST as you can! VERY FAST! Eleves! (An eleve is just like a releve but when coming down you DO NOT plie! you squeeze your butt and inner thighs together)

2. Rolling your arch with a tennis ball. Stand while doing this one, and make sure your holding onto something. Do these slowly!! and switch feet. Do these parallel and with foot turned out

3. Stand on a chair holding on to something. Put the ball of your foot on the edge so your heel is off the chair and do slow releves and eleves from that position. Switch feet!

4. Sit down and sit up nice and tall. bend your knees have a piece of cloth in front of your toes then pick up the cloth while scrunching your toes and release it slowly with each toe. (Like using your hands to pick up a cloth)

5. Write the alphabet with each foot.. First name with one foot and last with the other. Switch! Don’t let your foot off the ground.

6. Sit up back straight and knees bent. With foot pointed slowly move your legs out in front of you keeping your foot on the floor. Hold this and try to push it a little. Then repeat

7. Stand flat on the floor with the weight over toe balls and heels. Then try to "lift" the middle part of the foot. Scrunch your toes back towards the heels by lifting the arch, while gripping the floor with your toes. Will strengthen your feet and lift the arch. Remember to stretch after.

8. Sitting on the floor with your legs bent in front of you lift all of your toes off the ground and from pinky toe to big toe roll through one at a time. This one is hard.oh! Be sure to not let your foot come off the ground! It’s kind of like playing the piano with your toes! :)

9. Heh...this one may be helpful to some...but try massaging your feet. Massage them at the ball, in between your toes (heehee), on your arch, and on your Achilles. If you do this before dancing, it feels REALLY good!

10. Point your foot (arch part) and flex your toes, hold, then-point your toes (you almost have to scrunch them up) and flex your foot, hold.
Repeat 30 times on each foot. It really stretches your instep-I guess you could do it with a theraband as well.
You have to have quite good coordination for it though!

11. Ankle circles- 20 clockwise and counterclockwise

12. Take your big toe and the one next to it; now push them opposite ways so it looks like they are doing the splits. You get a nice stretch in your metatarsals. Do with each set of toes!

13. Pick up marbles off the floor with your feet, or anything for that matter! Sometimes I use pencils

14.when doing a tondu (wherever, front, side, back) focus on not only pointing your foot, but actually pushing against the floor right before pointing, so rather than go directly from being flexed to pointed, you work your foot through releve

15.work at pointing your toes when doing all sorts of jumps, mostly just by practicing then jumps and getting used to the feel of having your feet completely pointed.

16. Using a ball to work your feet is so good. Also a really good one for improving your muscles and arch in you feet that you did not include on your list. Pointe your foot and hold it in the point with your hand, pull the toes so that you are really pushing the arch over your normal ability. Then whilst holding it then firmly, push strongly on the ball of your foot and it your instep, and massage the muscles. It feels really good and it also helps you maintain that position of the foot without your hands by relaxing the muscles and making them comfortable in that position. ** credited to ONECHUBBYBUBBY

17. Jumps are really good ways to work your legs, ankles, and feet, as long as you do them properly. Try some jumps in each position and really think about landing your heels, DEEP PLIES, and not sticking your butt out, and reaallllyy pointe your feet in the jump, roll through as you come down. **credited to LittleMooMoo

18. Lay with your back on the floor and put one knee up and the other crossed over so it kind of looks like a box...a 90 degree angle. Wrap the theraband around your foot on the leg on top and wing and sickle so you build your ankle muscles. Be sure to switch legs!

19. Lay on your back put the theraband on your foot and straighten your leg up towards the ceiling..flex and roll through the pointe of your foot. Make sure you switch and also the theraband must be held TIGHT!

~LINKS for FEET/ANKLES~

20. www.dance.net . . .
21. www.dance.net . . .
22. www.dance.net . . .
23. www.dance.net . . .
24. www.dance.net . . .
25. www.dance.net . . .
26. www.dance.net . . .
27. www.dance.net . . .
28. www.dance.net . . .
29. www.dance.net . . .
30. www.dance.net . . .
31. www.dance.net . . .
32. www.dance.net . . .
33. www.dance.net . . .
34. www.dance.net . . .
35. www.dance.net . . .
36. www.dance.net . . .
37. www.dance.net . . .
38. www.dance.net . . .
39. www.dance.net . . .
40. www.dance.net . . .
41. www.dance.net . . .
42. www.dance.net . . .
43. www.dance.net . . .
44. www.dance.net . . .
45. www.dance.net . . .

Now about:

All parts of your back/Arabesque/hips-


1.Sit with the soles of your feet touching ‘butterfly position’ and your knees go out ward. Now sitting up straight as possible, lean to your right side so you can still see your ribs, face from the front (combre to the side) and do not let your butt off the ground. Now Rotate your torso over so your chest is laying or comes close to our right knee, now stretch out past your knee. You can do this on both sides or if you wish roll slowly from the side, to facing your knee, to the front of your feet, to the other side. You get a nice stretch in your lower back. If you don’t feel it try reaching outward more keeping your bottom on the floor completely, sometimes when stretching to the right, I will take a hand and press my left knee down and you get a deeper stretch.

2.The cobra, lay flat on your stomach, now push your torso upwards with your arms keeping your hip bones on the floor. Once you get it to around a 90 degree angle, there are several things you could do, but also TRY it if its NOT 90, to see if it helps YOU stretch more. Ok..into the position now bend your knees and try touching your feet to your head or past your head. Or you could let your arms/hands off the ground and try to hold the position. (this one strengthens)

3.Lay flat on your stomach. Have a friend put their feet next to your two hips bones( on the outside like they are holding your with your feet) now stretch your arms out and have them pick your torso up SLOWLY and carefully by your arms and bring you to your maximum cobra stretch. Now if you are comfortably, have them stretch you back a little further to get deeper. Be sure not to open your legs or lit them off the ground. And keep your hips on the ground. Now have your friend slowly lower you back towards the floor.

4.The bridge or a backbend. There are several ways to do this, but I will try to explain the easiest for most people. Lay on your back, knees bent now take your arms and hands and put them on the floor next to your ears and push upwards. If you do not feel anything try walking your hands closer towards your feet and try straightening your arms out.

5.put one leg on your couch, or a chair, something pretty high up. position yourself into an arabesque position. Make sure your keeping your turn-out, your hip is under, your back is straight, your foot is pointed. Ok, now put your arms in second and using your back and abs...bring your torso down to your standing leg then come up to a more arched position. Do this..several times and faster!!!

6.Like #5 find a high place to put your leg and get into arabesque position. Now..this is hard, put your arms in second, keeping everything in place lift the leg and hold for...16 SLOW counts. Torture? hah.This is pretty hard but you can do it!

7.Lay on your bed..if it’s high up. flat..on your stomach. Move your hips to measure with the edge of the bed so your legs are on the bed and your torso is hanging off. Now, with your hands behind your head, using your back and abs, bring your torso up, and keeping pushing back until you feel that little pinch. Go down and do it again. Do about 20 of these.

8.Lay flat on the floor stomach facing the floor. Put your arms ahead of you so you look like 'superman' make sure your arms are inline with your shoulders. Now, swim, take the right leg and left arm, rise a little then higher, and then lower a little, then lower all the way down. Alternate.

9.Lay flat on the floor stomach facing the floor and push up into cobra position. Now holding that position with your arms, lift your right arm to arabesque position. Now keeping everything where it is lift your right leg. You should feel this in your back or hip flexor. Alternate

10.Lay flat on the floor stomach facing the floor and push up into cobra position. Now keep EVERYTHING where it is, do not go forward! engage abs and back, now put your arms in fifth position. If you rock forward a little that’s OK, next time try to keep everything placed. HOLD IT THERE!!!

11.go and do a left or right split on the wall..actually, before you do that put a STURDY chair in front of you. Now do your split, if it’s not flat, that’s ok, bring your front foot out a little then only if it’s not flat. Now, grab the chair in front of you, and hoist yourself up push into your split!!! this is really hard but good! You can also do this in a door frame.

12.get into cat position where you are on your knees and hands, keep your back straight. Now, arch your back like a kitty and slowly bring it back into starting position. now push your back down and look up so your back makes a 'u' shape. this should be a good stretch on your back.

13. standing go into second position now just turn your hips toward one leg and feet should be parallel. Now put your torso towards your leg, feeling a stretch in your hamstring..but now bend your front leg down so your in a lunge. the front leg should be at a 90 degree angle and the back leg straight not touching the floor. now if your left leg is forward, right leg back then take your right arm and stretch sideways to your left. this is a good stretch across your whole hip.

14.sit in butterfly position, feet soles facing each other. Now take your left arm into fifth and stretch sideways to your right. It should be stretching on your side. now from that position twist your torso so it faces your leg and reach out, it should stretch in your lower back, make sure your left hip is down!!! Reverse

15.sitting on the floor put your legs straight out in front of you now separate them like 3-4 inches. grab or reach your toes making sure you are totally straight.now keep everything where it is and jet one foot forward than the other, you should feel it in your upper back, if not, try arching a little more. switch.

16.Sitting on the floor with your legs straight out in front of you, grab both feet. Now do not put your torso on your legs instead, holding onto your feet slowly rotate your torso to your right side so you are looking almost underneath your right arm. You should feel a nice stretch along the complete side of your back. If you don’t feel it try keeping your feet together so one doesn’t go forward, OR push one of your legs forward. It doesn’t really matter how but you get a nice stretch, don’t forget to switch sides!

17.stand up straight. now touch or reach toward the floor, down towards your toes. now slowly roll up, arching your back and let your neck be loose, I always feel a pinch in my upper back if I do it slowly enough and remember to let each vertebrate roll up individually, slow down to try and feel it more.

18.go to a barre facing the barre go into your arabesque, keeping your correct placement, have a friend grab your leg and inch it upwards...don’t let your shoulders or hips go!! keep them inline!

19.Ok..sitting put your legs straight out in front of you. Now lean forward and grab your foot (I am assuming you can grab it when you said you were pretty flexible) now try to Pointe your foot and push your back backwards almost so you feel a stretch from your arm pit into your upper back.

20. Now sitting in a chair, with feet on the floor, legs out in front of you, take your right arm cross it over your left knee leaning forward. You should feel a stretch in your shoulder blade.

21.Lay on your back, bend both knees now cross your right leg over your left knee leaving the right foot to hang over the left knee, pull your left knee towards your chest. You should feel a nice stretch in your bottom.

22.Sitting on the floor, now bend your right knee so the knee is inline with your hip and your right foot (the bottom of it) is facing towards the left side of the room. Now do the same with your left leg only ON TOP of your right leg. Now bend over on your side to stretch and then have your torso face your knee. Keep your bottom on the floor. Bend over both sides still with the left leg on top. Now switch legs.

23.you can test your turn-out by sitting on the floor legs in front of you,(make sure you are sitting up straight as possible) now squeeze your butt muscles and abs. Start with legs and feet parallel now, rotate to your max turn out and hold, did you bounce slightly? if you did you are not holding or controlling your turn out muscles! Keep working on it so you don’t bounce the slightest bit!

24.Lunge with your left leg forward, right leg straight back behind you. now take your right arm, stretch towards the wall over your left leg. You should feel a nice stretch in your hip! don’t forget to switch!

25.lie on your stomach and scoot yourself to the nearest wall. While lying on your stomach position yourself into YOUR natural second position. Now put your feet on the wall. from a ceiling view your laying on your stomach in second position with feet on the wall. push into your second as deep as you can stand it.

26.Get into same position as #25, now go into your first and grande plie on the wall. Then go back to second and grande plie as far as you can.

27.Go into butterfly position, your soles of your feet together? good. Now take the right foot and place the right foots heel above the left foots toe. Lean forward keeping you butt on the floor trying to put your right cheek to the ground. Don’t forget to switch!

28.with a theraband, lay on your side. Knees bent at 90 degrees, one on top of the other. Now wrap the theraband around both thighs, on the outside of them. Holding the theraband tight, raise the top leg slowly keeping it flat and lower slowly.

~LINKS for BACK/ARABESQUE/HIPS~

29. www.dance.net . . .
30. www.dance.net . . .
31. www.dance.net . . .
32. www.dance.net . . .
33. www.dance.net . . .
34. www.scienceofsports.com . . .
35. www.dance.net . . .
36. www.dance.net . . .
37. www.dance.net . . .
38. www.dance.net . . .
39. www.dance.net . . .
40. www.dance.net . . .
41. www.dance.net . . .
42. www.dance.net . . .
43. www.dance.net . . .
44. www.dance.net . . .
45. www.dance.net . . .
46. www.dance.net . . .
47. www.dance.net . . .
48. www.dance.net . . .
49. www.dance.net . . .
50. www.dance.net . . .
51. www.dance.net . . .
52. www.dance.net . . .
53. www.dance.net . . .
54. www.dance.net . . .
55. www.dance.net . . .
56. www.dance.net . . .
57. www.dance.net . . .
58. www.dance.net . . .
59. www.dance.net . . .
60. www.dance.net . . .
61. www.dance.net . . .
62. www.dance.net . . .
63. www.dance.net . . .
64. www.dance.net . . .
65. dancespirit.com . . .
66. www.dance.net . . .

Now we move onto:

Abs-

1.in sets of 20, do 100 crunches total for these Make sure you use your abs and not your quads and hips! When doing this don’t let your shoulder blades touch the floor.

2.from the crunch position, roll your legs over so you are twisted, do in another set of 25, 100 for BOTH SIDES! That would be 50 each!

3. Then do the bicycle for the first set in 50, second in 55

4. The the lower abs 35 ONLY! lift you legs straight up in the air and push up and back with your lower abs, then lower slowly to ground.

total of: 340 in a day..which is very good..but if you want you can start off doing the sets in lower numbers such as 10's and 20's. That way you won’t be SO sore the next day.

Now onto:

Calves/Achilles-

1.Facing a wall/barre put your right leg behind you. Keep both legs and feet parallel Now bend your front knee and keep your back leg straight. Put your hand on the wall/barre for support. If you don’t feel it, take it deeper.

2.Facing a wall keep your feet parallel now put your hands on the wall and push your pelvis towards the wall, you should feel a stretch in your calves.

3.Facing a wall get into the same position at #1, But without bending anything keeping both legs straight, now bend your back knee and you should feel a stretch in your Achilles.

4.Facing a wall (lol) flex your foot as hard as you can now put your foot on the wall as close to the ground as you can now straight your leg keeping your foot on the wall and bring yourself towards the wall. It should stretch your Achilles.

5.Lying down on your stomach, bend your knees and push up so your knees are bent and your arms are straight, now straighten your legs and try to push your chest to the floor. You should get a stretch in your calves. If you don’t feel it, take your legs out farther and try pushing your feet towards the floor and pushing your torso towards your legs or the floor.

** As you can see I did not provide EVERY stretch, there are still a lot out there! And I will make another post for SPLITS/QUADS/HAMSTRINGS because this one is quite large already. That will be coming soon I hope. Good Luck with all of your stretching!*

;) Please PM me if you have any questions or concerns about anything. Thanks!

~star_dancer15z

222 Replies to The almost complete guide to stretches~120 stretches&links

re: The almost complete guide to stretches~120 stretches&links (karma: 1)
By PinkPearlmember has saluted, click to view salute photosPremium member Comments: 2044, member since Sun Aug 17, 2003
On Sun Sep 12, 2004 08:12 PM
Wow. That must've taken forever! Great job! Major karma. Can this be a sticky?
re: The almost complete guide to stretches~120 stretches&links (karma: 1)
By Pointedancermember has saluted, click to view salute photos Comments: 4291, member since Tue Apr 02, 2002
On Sun Sep 12, 2004 09:39 PM
This is great information! :) I think that it will help a lot of people! :D Thanks so much for taking SO much time to write this out/ add links etc.
Pointedancer
re: The almost complete guide to stretches~120 stretches&links
By Flipper180 Comments: 148, member since Mon Sep 29, 2003
On Sun Sep 12, 2004 09:50 PM
Removed by soliloquy (28370) on 2005-05-01 13:42:29 Netslang.
wow i just gave up reading all that. Ill have to finish it when I have more time-a lot more!! Jesus, how long did it take u to get all that down? I guess I dont know the quality of it without reading it but the effort alone deserves a big pat on the back. Nice job-now the only problem is...when can i read this?? lol
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Mon Sep 13, 2004 08:24 PM
Lol flipper sorry its SOOO LONG! ack!It took me a good 4 hours to do it all..not to mention my computer keep freezing on me :P Have fun everyone ;)

~star_dancer15z
re: The almost complete guide to stretches~120 stretches&links
By FabulousFeet Comments: 908, member since Sat Apr 17, 2004
On Tue Sep 14, 2004 08:56 PM
Holy moly! Thats a lot of stuff! Thank you so much for putting that all together, I saved it onto my computer and rated you up!
re: The almost complete guide to stretches~120 stretches&links
By ballet_lover15member has saluted, click to view salute photos Comments: 1696, member since Sun Jun 13, 2004
On Thu Sep 16, 2004 02:32 PM
Wow! Super-karma for you! Thank you very much. It will help me and a lot of other people out here. :D
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Fri Sep 17, 2004 05:27 PM
Your welcome I just want to help you guys out! ;) If anyone has any questions please feel free to PM me ;) Or post here! Keep up your hard work! :D

~star_dancer15z
wow! impressive
By nmucciolo Comments: 25, member since Wed Sep 15, 2004
On Mon Sep 20, 2004 11:02 AM
thanks so much for putting up such a detailed, head-to-toe list! i will be sure to every single one of these.

nicole
re: The almost complete guide to stretches~120 stretches&links
By twinky03 Comments: 79, member since Thu Sep 04, 2003
On Fri Sep 24, 2004 07:22 AM
wow...this is amazing...thank u so much!!! tons of help!!
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Fri Sep 24, 2004 06:16 PM
your welcome sorry I haven't posted about hamstrings, quads and such but I will soon as I get a working computer! ;) Your all welcome! ;) Keep up the awesome work

~star_dancer15z
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Mon Sep 27, 2004 11:28 AM
I hope you guys actually LOOK at this post..I still see the SAME questions even though i have answered them...thats kind-of annoying but thats alright. ;)

~star_dancer15z
re: The almost complete guide to stretches~120 stretches&links
By tippytoez Comments: 533, member since Fri Jan 16, 2004
On Mon Sep 27, 2004 01:51 PM
wow, that took me so long to read! I can't even imagine how wrote it all out! Karma for you, that helped so much!!!!

...you are my new hero! ;)
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Mon Sep 27, 2004 03:53 PM
lol tippytoez hehe your welcome :)

~star_dancer15z
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Wed Sep 29, 2004 08:01 PM
wow...I really dislike it when I post huge things like this and no one bothers to look at them and ask the same questions..thats REALLY annoying..

~star_dancer15z
re: The almost complete guide to stretches~120 stretches&links
By GiftedBallerinamember has saluted, click to view salute photos Comments: 173, member since Tue Jun 01, 2004
On Fri Oct 01, 2004 01:27 PM
wooow thanks for posting that! i sooo neaded this!! thanks a lot! someone please make this a stickey its such a great post!
re: The almost complete guide to stretches~120 stretches&links
By luvz_87member has saluted, click to view salute photos Comments: 147, member since Wed Mar 24, 2004
On Thu Oct 07, 2004 01:00 PM
WOw i read this and it was so super helpful I definitly appreciate all the time you put into writing this out. I know that was a lot of hard work but people are definitly very thankful. I found the arabesque/hip stretches especailly work well. I'd love to see more posts like this on other target areas since you've pretty much got these ones all covered.
re: The almost complete guide to stretches~120 stretches&links
By DancingPinkymember has saluted, click to view salute photos Comments: 433, member since Sun Feb 22, 2004
On Sat Oct 09, 2004 09:18 AM
Edited by DancingPinky (85218) on 2004-10-09 09:15:21
This should totaly a sticky!!!!! im ratin u up :D oh by the way how do u make things sticky?
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Sat Oct 09, 2004 12:12 PM
dancingpinky, To answer your question, the moderators here on dance.net make things they believe should be sticky. :) Thank you!
~star_dancer15z
re: The almost complete guide to stretches~120 stretches&links
By star_dancer15z Comments: 1656, member since Thu Jul 17, 2003
On Thu Oct 14, 2004 07:29 PM
^^bumping up again...people dont read other posts Obviously! they keep asking questions that have already been answered!!!
re: The almost complete guide to stretches~120 stretches&links
By twilight Comments: 232, member since Fri Mar 26, 2004
On Tue Oct 19, 2004 08:09 PM
Karma! This keeps me from saving every single stretch page! Thanks! This should really be made a sticky.

- Twilight
re: The almost complete guide to stretches~120 stretches&links
By dance_gal4evamember has saluted, click to view salute photos Comments: 1096, member since Tue Aug 31, 2004
On Sun Oct 24, 2004 04:46 AM
wow thanks so much it must of taken you ages to do tthis karma for you

lv shaz xxx
re: The almost complete guide to stretches~120 stretches&links
By stephi1932 Comments: 154, member since Mon Nov 01, 2004
On Sun Nov 07, 2004 07:42 PM
Thank you thank you thank you!thanks for posting all this imformation.it has really helped me alot
re: The almost complete guide to stretches~120 stretches&links
By dzeni Comments: 231, member since Thu Nov 11, 2004
On Thu Nov 11, 2004 06:49 AM
wow! great of you to compile all those stretches and links into one place! i am personally OBSESSED with stretching and flexibility and can't get enough! i'm always looking for new ways to stretch, ayways hoping that there are some new stretches i've never tried before!
thanx a lot for the post!
re: The almost complete guide to stretches~120 stretches&links
By hiphop823 Comments: 108, member since Fri Oct 22, 2004
On Mon Nov 15, 2004 08:07 PM
WOW what a great stretching guide!! I printed it out and it's going to help me a ton with my stretching. Thanks for going through all that work. -M
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