Ballet Stretching | How I got flexible | Journey to Vaganova 

I wish I had known about this as a 16 year- old student ! I was told I'd " never" become flexible enough and if I did it would only lead to arthritis in later life, because it was not " natural" for me. Flexibility beyond a basic level was seen more as something you either had or not, rather than so ething you could acquire. I could just about do a decent penchee and the splits on one side, but nobody ever taught me how to stretch properly.

That's what I want. That *freedom* of flexibility. For the expression of artistry and for healthier range of motion. I received an adductor injury eleven years ago that still affects me today...from a simple side battement. I was *finally* easing into flexibility, but I didn't have the strength to support it.

Thank you so much for this video. All you said is very true. And I m glad I feel like finally someone told me ‘this is right thing to do, and I am going to tell you why?” I am a 62 yrs old man started ballet 7 yrs ago. I am at adv level class now. I stretch at least 20-30 min everyday. Gradually over the yrs I found myself develope higher at the barre and center than some of the girls. But I was always worry about it because one of my teacher told me, ‘don’t go high, you are not Sylvia Gillium ! ‘ yesterday we had center combo of turning, starting with efface tendo back leg. Big tombe develope relève efface, tombe develope écarte relève and lunge plue big 2nd arabesque allongé, followed w t-PDB 4th and turns. When I was doing it I was worry if my legs are too high. No! I just realized from what you said: I was able to be more expressive w more range! I feel easy to do it, and if you know what muscle to use to turn out and spiral and isolate your hip and add you torso for extension line, why not? Thank you again!

Thank you for the great advice! While I may never become super flexible as an adult beginner, I am encouraged by the idea that I can gradually improve. One tip from yoga for those who are not so flexible, like myself, is that if you are in a split, for example, or a pigeon, if your bum cannot reach the floor (or really any stretch where you cannot realize its full form) your body will tense up to prevent injury, but it will also prevent an adequate stretch. If you put a towel or small cushion underneath, then your body will begin to relax and move into the stretch because you are providing some protection from overstretching.

I stopped ballet at 16 after 12 years because I reached my limit.. though I did not train outside of my classes like you. I thought I just don’t have it and went to learn ballroom dances. Unfortunately leaving ballet led me to gain 18 kg… after struggling with that weight I finally freed myself of all the pressure and now I feel great in my body and started ballet again. From 0 though, I am as flexible as a potato 😂

Thank you so much. I came across this video after having a hard time in my adult absolute beginner class yesterday. Starting at 28. I came home super discouraged because I’m not as flexible as other people in my class. Our instructor is amazing and encouraging, so it was me getting in the way of me. Honestly…I was about to be like, screw it im not going back. But I absolutely needed this and thank you. It’s been a dream of mine to even be in a studio, so I’m not going to give up and I will stay consistent. Crying happy and necessary tears on my lunch break…thank you.

Thank you for sharing! A bit from my own perspective - if you're someone who's prone to anxiety because of perfectionism (which a lot of dancers have and not necessarily bad if balanced and transformed into productive action), it is possible that you aren't able to relax/melt at all during stretches because your body is locked into a stress response, and stretching, which necessarily involves some discomfort, can trigger that response even more. It might be helpful then to look into somatic exercises, which is about getting comfortable with your current range, before trying to increasing that range. It might seem counterintuitive because of how "simple" and painless those exercises look like, because we are conditioned to the belief that pain=progress, whereas being comfortable and trusting with our body is the key we have lost during a traumatic process of efforting and over-performing. That trust and comfort are what we need to re-establish before getting back into that grind. My hips literally would not open even an inch after months of consistent stretching targeting hip flexibility (which only induced more pain/trauma) until I stopped, did a few months of somatic exercises, came back, met a wall, stopped again, and then did dynamic stretching to relax my glutes. And one day, my hips miraculously opened within minutes of frog pose, because it turns out my hamstrings have always been quite flexible and responsive, but the muscle tightness had blocked my hips entirely from releasing into any stretch at all. Consistency is key, yes, but also finding the right training for your body at the current moment (which is in itself a journey and requires you to keep coming back to look for new solutions instead of despairing) or it could be counter-productive.

I love that all of your tips are based on actual experience. Thank you!

Thanks Isabella, I really struggle with my a la second and this video gave me motivation to do my exercises for this (I was about to skip them 🙈). Having high extensions is my most important goal that I wanna believe I can achieve even if I'm a late starter

Your voice is so calming. Thanks for the tips.

This was so very helpful. I am working on my box splits every day. I feel hopeful now.

Thank you bella!! Can you do a video about studying ballet academically?

Fantastic! This reminded me of the time when I was young and stiff 😮 That part leaked out of my memory after being professional for more than decades and being rather a flexible one for that time. Your verbalization of the stretching process is well-detailed and accurate! And it also reminded me of the struggles I faced as young student. It’s important to be compassionate and thoughtful to the stiff young students! (because I was the one, too.) For that, thank you!!!

i love your stern but loving encouragement thank you! i’ve had multiple hip injuries one of which being a torn labrum that resulted in surgery (which at this point in time came from lack of strength but i still was not super flexible) and i have had a really hard time gaining my flexibility back especially the older i get. i’m really excited to try your videos! consistency is my biggest issue so thank you for the reminder that without consistency i’m not going to see the results i want.

I’ve tried for years to try and improve my flex. One thing I found useful is equipment from Swiss/yoga balls to tennis /trigger balls under the hamstrings . Also the foam rollers. Add that in with consistent stretching , it really does make a difference . Also understanding your limitations . Some of us just have hinge points and no bend…. More of an anatomical difference.

This is very helpful. Thank you for this video

Great podcast, Thank you lots!!❤❤❤

Thank you, Isabella! ❤❤❤

Am starting to stretch for figure skating. It's no joke 🤣. Like you really have to push past so many levels to achieve flexibility.

One of the best videos on this topic that I’ve seen online.

You are such a gift!!!!!

Would you do the exact same stretch routine everyday? Or would you change it up if something was sore/hurting or you wanted to focus on a diffrent part of your body

Thank you

75 years old but want to return ballet class (only when can get splits both ways) to try do another ballet exam. Very slow progress with butterfly on back (heels close in at groin) on hard bed twice a day followed by leg round the side and back - thigh down and toe touching matress with straight leg but still at the expense of front leg drifting inwards but not quite as much as was. Must aim for hips square to front. Very difficult caus of my age but so determined. Thigh not under armpit yet when turn on side and stretch in 2nd position. All takes ages as then bring thigh across body to counteract turnout. Still hoping.

Thank you Isabella! I'm going to your platform right now! I am pretty flexible in my right hamstring but there is a big difference between my right leg and my left... I don't have my box splits all the way down and I can't hold my turnout very well! Whenever I stretch my hips, they get very tight and my glutes are super sore the next morning... any tips? Thank you for inspiring me to pursue my dreams and for showing me that there is a way! ❤

If you came to the USA mid West I'd take your class in a heartbeat!!😁

Hello Isabella, thank you for your video! I wonder if taking your classes can help me with my tight hips! I have been trying to get back in the ballet world for years, unfortunately I am stagnant and mostly because of my internal thoughts, I am able to recognize it but I don’t know how to improve anymore! When I go to classes there are either too difficult and I can’t follow or way too easy and I « don’t learn » anymore.. anyway I will subscribe and hope to improve my turnout and hips flexibility

Hi! I just signed up for BWI - so excited! I'm 32 and started dance 2 years ago. Only started taking contemporary seriously about 1 year ago and quickly realized I need more flexibility, strength + technique. One of the biggest struggles I'm having for flexibility is that behind my knees feel SUPER tight. It almost feels like a tendon? And it feels like I could do my splits based on hamstring and hip flexibility but that is holding me back. I'm not sure what to do about this - I don't want to injure myself but I also don't want to be held back. Anyone have thoughtrs? I've thought about going to a PT just to ask this question because I can't figure it out.

Is the picture in the beginning of the video you? Perfect, the position of the feet amazing me ❤️

Can you recommend stretching routines for more intermediate/advanced levels that are accessible online? I’m finding myself not very content with routines one can find on RU-vid for example..:/ Would be very grateful for any kind of recommendations🙏

yeah, same for me. they sai problems and not solutions. back then. but now I don't know. i was flexible naturally, but didn't had a power to lift my bud and legs :DDDD do you have video about how to left legs properly?

My biggest problem is my BRAIN. I have dyspraxia and this means it is so hard for me to follow and remember the steps the teacher goes through. I have one of the best fitness, strength and flexibility in my class (beginner), but my brain just lets me down and makes me look a fool. Even when it is repeated time and time again, my brain doesn't process it. Is it possible for someone like me to reach an intermediate level?

How long would you keep a passive stretch for one muscle / muscle group?

Can this work with absolute bigginers?

❤

I am struggle with ankle mobility and short Achille thendon so I am not able to do plie can you give me some advices?

Secondd :)))

God! let talk streching? who are you Noureyev RIP ; Awesome ballet dancer; be an example, please!!!😢😢😢

first!