How can i get my leg extension higher?

What are ways to get better leg extension for ballet?

• Answer:

  Stretch, stretch, and stretch some more! Basic Tips: First warm up, then stretch. When your muscles are warm you will get a much better stretch. If you are not warmed up you could injure yourself (I have). Hold every stretch for at least 30 seconds. Never pulsate or bounce in a stretch. Take slow deep breaths. When you exhale push yourself further into the stretch. Always do everything equally on both legs. Stretch often; once a week won't do it. Even if it's only a little bit every day you will see and improvement. While stretching your legs, focus on stretching out rather than down. Maintaining a flat back can be helpful. Think out to your toes, not your knees. Stretching shouldn't be comfortable, but it should not hurt. Never push a stretch too far, you could injure yourself. Barre Stretches (because we all know how to bend down and touch our toes): Standing at the barre (or holding onto a counter at home) grab the inside of your outside foot while bending your standing leg. First straighten your outside leg and then try to stand up straight on your standing leg. Pull your leg closer into your body until you feel the stretch. From here pull your leg to the side and rotate your hips under. Keeping both legs straight, lean forward and backward off your hips. Returning to a straight position lean into the bar (or counter) pulling your leg with you. For arabesque, lift your outside leg to passe and hold the inside of your knee with your outside hand. Push your leg into a back attitude, using your hand to maintain height. Extend your leg into arabesque using your hand to push it higher. You may have to grab the inside of your thigh at this point. Keep your back up. Another barre stretch: Place your leg turned out on the barre off to the side of you and turn to face your leg. Keeping your standing leg straight, bend and flex the barre leg and stretch over onto it, making sure to keep your whole body facing the leg. After standing back up, straighten your leg, point your toes, and bend over your leg again. During these stretches try to maintain a straight back, stretching further towards your toes rather than down toward your knee. Standing back up, leave your leg in place and turn your body toward the barre (your leg will be in 2nd/to the side). Using your opposite arm, reach over your head and stretch your whole body sideways towards your leg. Stand up and repeat but with a bended standing leg. This second time you will be able to stretch further toward your leg. For arabesque, turn towards the barre, away from your leg so it is behind you. With the arm not holding onto the barre, reach down toward the floor, stretching your standing leg. Stand back up and keeping both legs straight, bend backwards as much as possible using your outside arm above your head.