Lunges
A lunge is done by placing one foot in front of your chest on the ground, then lay the other leg behind you, pushing your hips forward with your hands placed on each side of your foot. After a few minutes of stretching, switch your feet to feel the stretch on the other leg. This will open up your hips more and increase your hip flexibility.
There are two really good ways to stretch your back out. The simpler way to do it is to do a bridge. You do a bridge by laying on your back with your feet planted on the ground. Your hands will also be placed on the ground right by your ears facing downwards, the same way your feet are facing. Then push your hips up and straighten your elbows and knees as much as you can. The more challenging way to do this is to start standing up with your feet shoulder width apart. Then hold your arms up, carefully bend your back backwards, reach for the floor and release your head back. Now you're in the same position you are in for the bridge. If this is your first time, I recommend doing the bridge because it's less of a safety hazard or have someone spot you doing the backbend, by having them place an arm under your back while you're bending back. This way they can caught you if you start to fall.
Splits
Before you do your splits you should do your lunges to warm up your hips and prevent you from pulling anything. A split is basically a lunge but instead of having one foot placed on the ground, it slides out in front with your back thigh and calf touching the ground. If you really want to challenge yourself, try to bend your back leg and your back, and try to touch your toes to your head. This way you stretch both your back and hips out. Two stretches in one!
Straddle
A straddle is another way to stretch your hips out. You do it by sitting on the ground and then open your legs out. Reach over to each leg and stretch your arms as far as you can to the center. Try to get your chest and stomach flat the ground when you. The closer to the ground you are the more flexible your hips and hamstrings are. Make sure you don't hurt yourself trying to go too far if you are not flexible enough. Remember flexibility takes time, you will gradually get more and more flexible over time.
Frog Stretch
The frog stretch is probably one of the most awkward stretches but it is very effective. First lay on you stomach with your elbows propping you up, then bend both your knees, and touch your feet together. You can either flex or point your toes but make sure you are turning your feet out. You also need to keep your hips on the ground if you raise them up you won't stretch your hips properly. The first time you do the frog stretch your feet will be raised off the ground, but with time you will gain the flexibility to get them down.
Pike Stretch
The pike stretch is one of the easiest stretches you can do. First sit on the ground with your legs out in front of you. Then simply reach for your toes. For an even deeper stretch try to get your chest to your legs as much as possible. This will stretch your lower back and your hamstrings.
There are many more stretches you can do to help you become more flexible but these are the most common and are fairly easy. I promise if you continuously do these stretches for at least 15 minutes a day, you will see improvement in your flexibility. Don't get frustrated if you can't get them the first time, with time you will accomplish these stretches and will super flexible before you know it. Like I said before stretching with your friends and fellow dancers is a good idea. Keep each other motivated because YOU CAN DO IT! Keeping a healthy diet and enough sleep also contributes. Make sure you keep your body hydrated as well. I hope this helped.
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