How to Stretch for Ballet

Co-authored by Geraldine Grace Johns

Last Updated: June 24, 2024 References

Ballet is an incredible workout, effectively strengthening muscles from your shoulders down to your toes. Stretching correctly is a super important way to protect your body while you improve your craft—and luckily, you've come to the right place. Below, we're walking you through all of the best pre-ballet stretches so you can keep your body in tip-top shape. Let's get started!

Method 1

Method 1 of 2:

Stretching Your Muscles

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1
Prepare yourself and your stretching area. A designated stretching area and appropriate clothing will help you get the most out of the exercises.
- Have a designated area for stretching that is free of all clutter. If this isn’t possible, clear away any obstructive material (e.g. breakable china ornaments, expensive objects) from the area you will be using.^{[1]
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- Wear comfortable clothes (such as a tracksuit or bike shorts over a leotard or tight-fitting crossover).^{[2]
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- Pull long hair back into a ponytail or a bun so it isn't distracting.
- If you have hard floors you may want to use a mat for floor stretches.
2
Warm up your hips and feet. It's especially important to move your hips and feet before you start moving. A simple way to warm up your hips is just to stand on one foot and swing the other leg back and forth. You can also lay on the floor, lift up one of your knees, and move it in circles to rotate your hip joint.^{[3]
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Expert Source

Geraldine Grace Johns
Professional Ballerina & Ballet Instructor

Expert Interview. 11 November 2020.}
- In addition, do circles with your feet, along with demi plies, plies, releves, and jumps to warm up your feet.^{[4]
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  Expert Source
  
  Geraldine Grace Johns
  Professional Ballerina & Ballet Instructor
  
  Expert Interview. 11 November 2020.}
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3
Stretch your hamstrings. Sit on the floor with your legs extended in front of you. Touch your toes. If this hurts, then bend your legs slightly. Hold this position for 20 seconds. Repeat 2 times.
- Stretch your hamstrings in a standing position by crossing your ankles and bending forward as far as possible. Keep your feet together during the stretch. Hold for 20 seconds and then repeat, crossing your legs in the other direction.^{[5]
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- Stretch your hamstrings by bending forward and placing your hands on the floor with your knees bent. Slowly straighten your knees without taking your hands off the floor.
4
Stretch your feet. In a sitting position, place the foot you want to stretch over your thigh. With the hand closest to your heel, push into your heel. With your hand closest to your toes, place it over your toes and pull back so that your foot arches.
- Allowing another person to stretch your feet may result in over-stretching and injury.
- Jamming your feet under a door or standing on top of your bent toes may cause injury.
- Use caution if using a foot stretcher.
5
Use a ballet barre to do a bar stretch. Start in first position, with your left hand on the barre. Lift your right leg onto the barre with your ankle resting on it and your foot pointed. Lift your right hand to high fifth position and lean forward onto the right leg. Hold for 30 seconds then repeat on the other side.
- Keep your back flat.
- Keep both legs turned out.
Straighten one leg out in front of you (still sitting on the other foot) and point your toes. Touch your toes with both hands. Hold for 20 seconds. Repeat with the other leg.

Method 2

Method 2 of 2:

Doing Splits, Lunges and Pirouettes

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1
Do jazz splits and bend forward so that your face touches your front leg. Start with the left leg in front and outstretched with your right leg bent behind you. Bend forward as far as possible. Slowly unbend your back leg (right leg). Hold for 30 seconds. Repeat with your right leg in front and left leg bent behind you.
- Practice to be able to do regular splits with both legs extended.
2
Do right, left and center splits. Make sure you have perfect turn-out and point your toes. Hold each split for 20 seconds.^{[6]
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- Do rights splits by putting your right leg in front of you and your left leg behind you.
- Do left splits by putting your left leg in front of you and your right leg behind you.
- Do center splits by extending each leg at a right angle to your body.
3
Push your legs against a wall while in a straddle split. With your legs extended in a V in front of you, press your inside ankles against the wall, forcing your legs to stretch wider. Hold the stretch for 10-15 seconds.
- Do not over-stretch. Stop if this exercise is painful.
Lie on your back and put your feet up in the air. Cross your ankles then widen your legs into a split. Repeat 10 times, alternating the ankle cross.
5
Do lunges for both legs. There are several kinds of lunges which can be done to stretch. Two of the most popular are Standard and Side lunges. Do 10-12 repetitions for each leg.^{[7]
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- Standard lunges: Stand with legs hip-width apart. Maintain a straight posture. Step forward with one leg and lower your body until your front thigh is parallel to the floor. Your rear knee should touch or nearly touch the floor. Repeat with other leg.
- Side lunges: Stand with legs hip-width apart. Maintain a straight posture. Take a big step to your right side, bending your right knee and lowering your body until your right thigh is parallel to the floor. Your left leg should remain straight with your foot in contact with the floor. Repeat with the other side.
EXPERT TIP

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani
Fitness Trainer

For an easier lunge variation, try side lunges. Side lunges can be a good alternative if you struggle with regular lunges. Performing one will feel more like a stretch, as it stretches out the inner thighs but doesn't work the leg muscles as much as regular lunges.
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Pirouette to improve your balance. Complete a full turn while balanced on one foot. Think about “pulling up”: imagine there is a string coming from the top of your head attached to the ceiling.^{[8]
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- Perform pirouettes en pointe or demi pointe^{[9]
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Expert Q&A

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Question

Do I need to warm up before I dance?

Geraldine Grace Johns
Professional Ballerina & Ballet Instructor
Geraldine Grace Johns is a Professional Ballerina and the Owner of Grace Ballet in New York and Los Angeles. Geraldine toured through New Zealand, Australia, Japan, and Korea as Jammes in Ken Hill's Original Phantom of the Opera. She has studied with the Royal Academy of Dance in London to become a teacher and taught for the Kudo School of Ballet in Yokohama. Geraldine also ran her own Royal Academy of Dance School in New Zealand before studying at the Neighborhood Playhouse School of the Theatre in New York City. Geraldine was a guest coach and Master Class teacher in Toronto for the Canadian Royal Academy of Dance's Dance Challenge in 2018, 2019, and 2020. She was also a guest coach and Master Class teacher for the USA Royal Academy of Dance Challenge in Long Beach, California in 2019 and 2020. Grace Ballet Los Angeles has won recognition as one of 13 Best Ballet Schools in Los Angeles since opening her school. Geraldine is a contract Practical Teaching Supervisor for the Certificate in Ballet Teaching Studies for the Royal Academy of Dance.

Geraldine Grace Johns

Professional Ballerina & Ballet Instructor

Expert Answer

Warming up is really important—especially concentrate on moving your hips and feet. You also need to get your heart rate up. If you go into class cold, you're more likely to have an injury, but if your body is warm and your heart is pumping, you will be ready to dance.

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Question

What should I do if I don't have a barre to stretch on?

Community Answer

The back of a tall chair or a stable countertop usually works just as well as a barre.

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When stretching, I sometimes hear a click. What causes this?

Community Answer

That clicking sound Is most likely your bones popping. It's totally normal when you stretch.

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Tips

Get your heart rate up before you start dancing. That will help you avoid injuries.^{[10]
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Geraldine Grace Johns
Professional Ballerina & Ballet Instructor

Expert Interview. 11 November 2020.}

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Don't push too hard.

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Don't bounce during a stretch. Bouncing during a stretch could cause you to pull a muscle.

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Remember, everyone has different flexibility levels, so if you're not as flexible as some of your dance friends, don't be hard on yourself. With a little bit of patience and practice, you'll see your flexibility improve in no time!
If you are injured in any way, talk to your dance teacher about it and don’t push yourself too hard when stretching.
Be sure to warm up before stretching! It is easier to pull a muscle when you are not warm.

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Warnings

Be particularly careful if you have any known injuries. You may need to refrain from or modify some stretches.

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Follow the instructions of your ballet teacher.

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Some stretches can cause serious injury if done improperly or too intensely. Be careful and know your limits.

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Consult a doctor before starting any exercise program.

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