I’ve been getting a lot of requests recently for a stretching routine. Since I’m limited with how large I can make an idea pin, I decided to post my routine here.
My basic stretch routine includes warmup, hamstring, hip, middle / regular splits, and back stretches.
If you are looking for more advanced and specific stretches, I recommend finding channels you like on YouTube. I often use YouTube to target certain muscle groups.
If there are any questions about what each exercise is, there are answers at the bottom of the post.
simplified
WARMUP
roll out muscles (use a foam roller)
x10 earthworms
x10 pliés (second position, combré forward)
30s hold (second position, combré forward)
HIPS
30s right side passé on back
30s left side passé on back
1m right split (front leg bent and turned out)
1m left split (front leg bent and turned out)
45s right lunge
45s left lunge
1m butterfly stretch (lean forward)
MIDDLE SPLITS
1m straddle against wall (sit up straight)
straddle (combré right, combré left, lean inside right leg, lean inside left leg, lean forward)
1m wall splits (lay on back)
1m middle splits
SPLITS
x10 right leg en cloche battement
x10 left leg en cloche battement
1m combré forward in second, lean towards each leg
30s pike stretch
20s right pike stretch
20s left pike stretch
right side
x10 right lunge pulse
1m right lunge hold (rest on elbows)
1m right split
left side
x10 left lunge pulse
1m left lunge hold (rest on elbows)
1m right split
Tip: use a foam roller to practice oversplits and rolling out regular splits
BACK
40s seal stretch
x10 kneeling arch contractions
45s kneeling and bend backwards
25s seal stretch hold ankles
30s hold bridge
explained
WARMUP
roll out muscles (use a foam roller)
calves, thighs, feet arches
x10 earthworms
start in the standing position. walk yourself into the plank position and back up again. engage your core and try to keep your back straight
x10 pliés (second position, combré forward)
stand with your feet shoulders width apart. lean forward, keeping your back straight (do not curve the middle of your back). now repeatedly bend your legs and straighten.
tip - turn out: try to keep the outsides of your knees facing backwards
30s hold (second position, combré forward)
remain in the same position as before, but hold the combré
HIPS
30s right side passé on back
lay on your back. raise your right leg so it is straight up in the air. now take your left leg and put the outside of your foot on top of the knee, turned out. this should essentially be a passé but on your back. now grab your calf of your right leg and pull it towards your chest.
30s left side passé on back
repeat previous stretch but on the left.
1m right split (front leg bent and turned out)
sit in the upright position. extend your left leg behind you, as if it is in a split. now place your right leg directly in front of your hips. both the outside of your knee and your pinky toe should touch the ground. essentially you want your right leg to have a bent knee, turned out.
1m left split (front leg bent and turned out)
repeat on left
45s right lunge
make sure your knee is directly above your foot!
45s left lunge
1m butterfly stretch (lean forward)
look up the last couple stretches if you do not know of them - they are easy to find online.
MIDDLE SPLITS
1m straddle against wall (sit up straight)
start sitting upright, legs extended to both sides. try to get your legs extended and hips as close to the wall as possible.
straddle (combré right, combré left,
lean inside right leg, lean inside left leg, lean forward)
first lean directly sideways, stretching out your
1m wall splits (lay on back)
begin laying on your back. you should be pressed against the wall with a 90-degree angle forming at your hips. spread your legs apart and try to push both feet closer to the ground. make sure you are turned out.
1m middle splits
make sure you are stretching the inside of your leg.
SPLITS
x10 right leg en cloche battement
start standing. holding onto a surface will help in this exercise. make sure your back is straight. now swing your right leg forwards and backwards, kicking it as high as possible without slouching your back.
x10 left leg en cloche battement
repeat what was done on the right side.
1m combré forward in second, lean towards each leg
similar to the stretch we did in the warm up. stand in second position and combré forward, making sure to keep your back straight. keeping your hips square, lean towards the right side and hold your right ankle if possible. repeat left.
30s pike stretch
sit with your legs stretched in front of you. reach your hands above your head and bend your entire torso towards your legs. you should try to get your chest to touch your thighs.
20s right pike stretch
leave your left leg bent to the side and just do the pike stretch on the right side.
20s left pike stretch
repeat what was done on the right side.
right side
x10 right lunge pulse
move your right leg a little in front of your hips and your left leg a little behind. without moving the position of your feet, bend your right leg and shift your hips forwards so you are in the lunge position. now pick your hips up and return to the original position. repeat this 10 times.
1m right lunge hold (rest on elbows)
hold the lunge position, resting on your forearms with your stomach pushing towards the floor. another option is to sit directly above your hips for a different lunge stretch.
1m right split
1m right split
hold the right split
left side
x10 left lunge pulse
move your left leg a little in front of your hips and your right leg a little behind. without moving the position of your feet, bend your left leg and shift your hips forwards so you are in the lunge position. now pick your hips up and return to the original position. repeat this 10 times.
1m left lunge hold (rest on elbows)
hold the lunge position, resting on your forearms with your stomach pushing towards the floor. another option is to sit directly above your hips for a different lunge stretch.
1m left split
hold the left split
Tip: use a foam roller to practice oversplits and rolling out regular splits
BACK
40s seal stretch
lay on your stomach, legs extended. now pull your torso up, supported by your arms, making sure to keep your hips on the floor. arch back as far as you can until you feel a decent stretch.
x10 kneeling arch contractions
kneel on your hands and knees. arch the middle of your back upwards, then “contract” and arch your lower back up and head back. imagine there is a string attaching your head to your lower back that is being pulled and released.
45s kneeling and bend backwards
sit upright, kneeling but not resting on your knees. extend your hands above your head and lean backwards, this should look like a bridge, but on your knees. advanced dancers should rest on their forearm with their head near their lower back.
25s seal stretch hold ankles
repeat the seal stretch, but hold your ankles. Bend your knees just enough to grab your ankles before extending both legs into an advanced seal stretch position
30s hold bridge
try to get your hands as close to your feet as you can.
That is all the stretches I have right now! It is important to remember to stretch to follow - along youtube videos that target more specific muscles.
- Katie Ballerina