Guest ckdancegirl7 Posted August 27, 2003 Report Share Posted August 27, 2003 There's a question that's been bugging me for a while... how do you increase the flexibility in your turnout?? I was born with kinda stiff hips and I have to work sooooooooooo hard to turnout, unlike many people in my class. I have tried various stretches to help my turnout, but nothing seems to help! I know it will take time to gain that flexibility but I'm still kinda frustrated about it. Does anyone out there have any ideas of stretches or excersizes to do that really help with turnout! Thank you so so so so much! Quote Link to comment
ConstanzaElisabeth Posted August 27, 2003 Report Share Posted August 27, 2003 like you, i have terribly tight hips and not very good turnout. one that a lot of people do which seems to help is the frog stretch. laying on your stomach, bend your knees to make a diamond with your feet touching. i do this with my feet tied together so that i can relax. hope it works! Quote Link to comment
Administrators Victoria Leigh Posted August 27, 2003 Administrators Report Share Posted August 27, 2003 ck, everything you do in ballet class is designed to work your rotation. If you pay special attention to correct placement and usage of the rotator muscles during your tendus, and especially rond de jambes, this will help a lot. There are no magic pills for rotation. All the exercises that I'm sure you have learned by now will help somewhat, eventually, if you keep working at it. But I seriously doubt that there is not a particular stretch or exercise for this that you don't already know about, since everyone gets all those exercises from the very beginning of training! Check the YD Archives, Stretches and Exercises, as there is a LOT of info there about this subject! Quote Link to comment
Guest a bee blu 426 Posted August 29, 2003 Report Share Posted August 29, 2003 might i suggest the butterfly stretch? im sure you've heard of it, its when you sit on the floor with your legs in front of you and your feet together. then, you bend over so that your nose is closer to your feet. bring your feet in as close to your body as you can, and use your elbows to press your knees down. it really helps me stretch out my hips and makes it easier for me to turn out. also, at the barre, the foot-in-hand stretch really helps my rotation. you take your foot into passe. put your arm in front of your thigh and then put your hand behind your foot and grab your heal. extend your leg devant or a la seconde. you'll notice that the position in which your arm is holding your leg keeps the knee back and the heel forward, thus creating the feeling of the perfect extension. hope this helps! Quote Link to comment
Administrators Victoria Leigh Posted August 29, 2003 Administrators Report Share Posted August 29, 2003 The butterfly stretch is fine, but just be careful not to hold the toes because you then will be pulling your feet into a sickle position. As to the pied de la main (or jambe à la main) stretch, I don't think that should be recommended unless it has been given to the student in class. Not everyone can do that stretch, and you must be VERY warmed up to do that if you have tight hips and/or hamstrings. This can be a dangerous stretch for someone who does not have the ability to do it, or who has not been taught how to do it correctly, maintaining the alignment and weight placement and keeping the hips in place. Terin, the same thing goes for the frog stretch as for the butterfly.....don't sickle the feet! Quote Link to comment
Guest mixiedancer Posted August 29, 2003 Report Share Posted August 29, 2003 hello, a streach that a teacher at a summer camp is supposed to help your fifth position: sit with your legs in bent like in the butterfly postion, but cross your legs so that on knee is ontop of the other but the bottom leg is on the floor. try to lean over it to increse the strech too. it really streches for me Quote Link to comment
Administrators Victoria Leigh Posted August 29, 2003 Administrators Report Share Posted August 29, 2003 Yes, that's another that is okay, BUT, again I must stress the need to be careful about the foot! The last thing one wants to do is something that teaches the foot to sickle Quote Link to comment
Guest ckdancegirl7 Posted August 29, 2003 Report Share Posted August 29, 2003 Thanks for the suggestions, everyone! Thank you for the tips especially, Mrs. Leigh. I will be very careful not to sickle my feet. I have done all those stretches before, but I don't do a few of them on a regular basis. Luckily I am flexible and my teachers have had me do the pied de la main in class quite often, but as easy as it is to get my legs up hight, my turnout is not always there. I will pay close attention to turning out in class and during those stretches...thank you!! Quote Link to comment
balletstar811 Posted August 30, 2003 Report Share Posted August 30, 2003 One that really opens the hips is the laying on your back against a wall with your legs open in a straddle on the wall... it hurts, but helps! When you feel it getting comfortable, push your legs down slighty more -- I've heard from both Ms. Leigh and Mr. Johnson that this one has made miraculous things happen (if you stay in the position for a reeeeally long time and do it on a regular basis). Quote Link to comment
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