31 Jul How to become more flexible as an Adult Ballet Dancer

Ballet dancers of all ages require flexibility to execute graceful movements. However, adults returning to ballet or starting for the first time may face unique challenges in achieving optimal flexibility. Here are some insights and advice to help adult dancers overcome these hurdles.

Understanding Flexibility Types:

Ballet utilizes both static and dynamic stretches. Static stretches involve holding a position for a sustained period, while dynamic stretches incorporate movement. Ballet classes themselves provide a significant amount of dynamic stretching, such as tendus (foot stretches) and rond de jambes (turnout stretches). High kicks improve splits, while forward and backward bends target hamstrings and back flexibility.

Balancing Pain and Progress:

Many dancers experience discomfort during stretching, particularly when starting. While some advocate stopping entirely at the first sign of pain, it’s important to distinguish between a “stretch” and a “harmful” sensation. Beginners should proceed with caution and consult a healthcare professional if unsure.

Beyond Ballet Class:

Relying solely on ballet classes for flexibility improvement can be slow. Techniques like static stretches and self-massage with tools like foam rollers can significantly enhance progress. Adult ballet classes often provide a supportive environment where dancers share experiences and motivate each other through the challenges of regaining flexibility.

Addressing Torso and Back Tightness:

Tightness in the torso and back is a common hurdle for adult ballet dancers. This inflexibility can manifest as difficulty maintaining proper posture and restrict breathing. While recreational dancers may manage with these limitations, serious classical training often demands greater flexibility. Techniques like stretching, foam rolling, physiotherapy, and conscious posture correction can address these issues. Imagery and body awareness exercises can also contribute to improved flexibility.

Deep Tissue Massage:

For stubborn tightness, especially in the upper back, several deep tissue or sports massage sessions can be beneficial. This helps reverse years of poor posture, promoting the proud and elongated posture required in ballet. While potentially uncomfortable, it’s an effective way to release deeply embedded tension.

Lower Back Flexibility and Core Strength:

A common challenge for adult dancers is an S-shaped spine, often caused by years of poor posture. Learning to “lift” and engage core muscles, rather than “sit” on the lower back, is key to proper alignment. This improved posture not only enhances aesthetics but also facilitates better turnout.

Arm Flexibility and Awareness:

Ungraceful arm movements can be a result of a lack of awareness. Techniques like lightly touching, tapping, or pinching the arms during class can heighten this awareness. Additionally, self-observation through video recordings can reveal areas needing improvement. Addressing dominant arm imbalances, as in the case of a stiffer right arm, may require consciously stretching and manipulating the muscles.

Arch Flexibility and Tools:

While ballet dancers strive for strong arched feet, not everyone is naturally gifted with high arches. Tools like foot stretchers can be used with caution and under the guidance of a physiotherapist familiar with dance or sports medicine.

Turnout and Hip Flexibility:

Turnout limitations can stem from various factors, including tight hip flexors and quadriceps. Consulting a physiotherapist can help identify the specific cause and recommend appropriate stretches or exercises.

Patience is Key:

Achieving optimal flexibility takes time and dedication. Adults may require more time than younger dancers, but age should not be a deterrent. Persistence and a willingness to experiment with different techniques are crucial for success.

Stretching Techniques:

• Ballet-Specific Stretches: Mastering ballet requires targeted stretches that directly benefit ballet movements. Generic stretches may not provide the necessary flexibility for specific ballet techniques.
• Daily Stretching Routine: Consistent stretching is crucial for flexibility gains. Many adult dancers who achieved splits report a daily stretching routine implemented for at least a year. This routine can begin with 5-15 minutes after each ballet class and progress to dedicated home stretching sessions. (Try the Airex Hercules Mat)

Physiotherapy and Massage:

• Consulting a Physiotherapist: Different physiotherapists may employ various strategies. Exploring options and finding a compatible professional can be beneficial. Physiotherapy can address limitations and recommend specific stretches or exercises. (Learn more about deep tissue massage and the TRE (Trauma Releasing Exercises) Method)
• Deep Tissue Massage: Deep tissue or sports massage can be a powerful tool for releasing tightness accumulated over years. While potentially uncomfortable, it effectively loosens deeply embedded tension and improves flexibility.

Self-Myofascial Release Tools:

• Foam Rolling and Ball Therapy: Tools like foam rollers, foot rollers, tennis balls, and golf balls can be used to target specific muscle groups and release tension throughout the body. These tools help prepare the body for deeper stretches. (Try our favorite Foot Roller, Foam Roller, Bed of Nails and Trigger Point Roller)

Breathing and Imagery:

• Conscious Breathing: Focused breathing during stretches promotes relaxation and allows the body to sink deeper into the stretch. Tense muscles resist stretching, so deep breaths can significantly enhance flexibility gains.
• Mental Imagery: Visualization techniques can be powerful tools for releasing tension. Imagining the body as jelly or focusing on specific textures and sensations can promote muscle relaxation and improve flexibility. (Check out You may check Dynamic Alignment Through Imagery).

Additional Considerations:

• Yoga and Pilates: These disciplines offer excellent benefits for flexibility, but time constraints can be a challenge for busy adults. Even one class per week can make a significant difference.
• Stretch Classes: If available in your area, dedicated stretch classes can be a valuable addition to a flexibility routine.
• Ultrasound Therapy: While not a mainstream technique, portable ultrasound therapy for home use can be explored to accelerate muscle recovery and reduce tightness, particularly during periods of intensive training.

Remember:

• Patience is Key: Adults may require more time and dedication than younger dancers to achieve optimal flexibility. Persistence and a willingness to experiment with different techniques are essential.
• Pain Management: While some discomfort is expected during stretching, it’s important to distinguish between a “stretch” and a “harmful” sensation. Beginners should proceed with caution and consult a healthcare professional if unsure.

Ballet for Women encourages adult dancers to embrace the journey of improving flexibility. By incorporating these strategies and techniques into their practice, adult dancers can achieve a greater range of motion and enhance their overall ballet experience.