How to Improve Flexibility and Leg Extension

Perhaps the most enviable ability in dance (ballet, jazz or any other dance type) is to have impeccable leg extension. Dancers who demonstrate this ability make it look easy, but it is one of the most difficult things to do. It takes time, often years, to improve extension. However, with consistent effort, you can improve your leg extension and win the envy of other dancers.

Difficulty: Moderate

Instructions

1. Make stretching a daily activity, whether you do it first thing in the morning or during dance classes. Be consistent or your efforts will be fruitless. Don't skip any days.

2. Vary the types of stretches you do. Sit on the ground and extend your legs in front of you, keeping your legs straight. Try to grab your ankles and hold the position for at least 30 seconds. You can also spread your legs, reach forward and hold the position. Don't round your back or hunch forward. Keep your back as flat as possible for a deeper, more effective stretch.

3. Think of ways to stretch in a safe position. With your legs spread while sitting on the ground, stretch toward each extended leg as well as forward. Doing this will stretch multiple muscles in your legs instead of just one set. You can also stretch and work on your oblique muscles (the sides of your abdominal muscles). It is beneficial to be flexible all around as opposed to just in your legs.

4. Breathe as your hold your stretching positions. This will help you endure any discomfort or tightness. Breathe in through your nose and out through your mouth slowly. Your muscles are working in extreme conditions when you stretch and they need as much oxygen as possible.

5. Use a ballet barre to perform stretching exercises. You will be able to work on your extension while understanding how to distribute your weight on your standing leg and use your arms.

6. Maintain your patience while working on your extension and flexibility. Dancers who stretch and go to dance classes consistently will only see minor improvements even after months of working on their extensions. Remain positive. You may only see minor improvements, but continually working and stretching will help you in the long run.

Tips & Warnings

• You can keep up your motivation if you have a partner to stretch with.
• If you feel strong enough, use leg weights that you attach around your ankles when stretching and performing extension exercises.
• Pilates is a great way to improve overall flexibility. You can do Pilates along with your dance classes and stretching exercises to increase the intensity of your work.
• Listen to your body when you stretch. Stretching can be slightly uncomfortable, but if you feel pain beyond the normal soreness, stop and find medical attention.
• Consult a dance teacher or trainer about the safest ways to stretch.