Healthy Living
Exercises To Increase Flexabilty
Step 1: Stand with you legs one in front of the other, toes pointing forward. Bend forward on your front leg placing your hands on the floor on either side of your foot. Slide your back leg back until your front, bent leg is bent at a 90 degree angle. Do not let your knee bend beyond your ankle. Keeping your stomach tight and your back leg straight, press down to stretch your groin muscle. Hold this stretch for 16 counts of your music or slowly count to 16.
Taking the proper time to warm up your body before you dance is essential to dancer health and longevity. Without warming up you risk injury.
Before you begin any stretch do plies to wake up and increase blood flow to the muscles in your legs.
Stretching to increase your splits and the height of your kicks.
Step 2:Now straighten the front leg and press back through your hips to stretch the front leg. The knees should be straight, but not hyper extended. If you can not keep your hands on the floor place them on you ankle. Hold this position for another 16 counts.
Repeat steps 1&2 two more times
Step 3: On the fourth time that you bend forward place your back knee on the floor. Carefully bend your foot up and reach back with your opposite hand to grasp your foot. Hold this position for another 16 counts or more.
Step 4: Release your foot and using your hands walk your self back to a split position. If you can not go all the way down hold yourself up with your hands as close as you can get for 16 counts.
Remember it takes many hours of practice to be able to do the splits and you will not be able to do them at first, but with daily practice and stretching you will be able to achieve your goal.