Ballet Stretching | How I got flexible | Journey to Vaganova

[@sarojini108]

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.

[@gerbertela]

I also had a GYM teacher (for christsakes, right?) point out I was not super flexible, and proceed to ask me why I had no flexibility. Obviously gym classes were a waste of time.... anyway fast forward 15 years later and I am able to do the front splits! I have the best flexibility of all my friends and family because I worked for it. I wonder why this gym "teacher" of mine didn't actually teach me that you can train for flexibility instead of berating me.

[@enchantechan]

Being able to do the splits without stretching daily and amazing flexibility! I'm not sure why telling people to stretch wasn't common sense

[@NightWink129]

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.

[@NightWink129]

Also nearly gave myself a back injury because my spine is so stiff as well, and I couldn't fulfill the type of leap that required that flexibility.

[@balletwithisabella]

I think you need to start super slowly with strength and flexibility work at a gentle level that you slowly build up over time. There’s likely scar tissue in there which is limiting you. I also throughly recommend foam rolling before you exercise or stretch - I always use a rumble roller which is quite intense but really gets deep in the muscles 😊

[@ningsun626]

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!

[@manaona3730]

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.

[@valentinaulyanova6013]

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.

[@eleanorleo1069]

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.

[@pippa5397]

Could you share what kind of somatic work you've done? I am stuck in all my splits for 3 years now because I always panic in them, maybe this could be my way!

[@rosevivian1231]

@@pippa5397same here!

[@balletwithisabella]

Oh yes you have to really calm the brain - I used to get this when I did exercises. It’s about trust and clearing the mind whilst you stretch, really taking deep breathes. Like I said not to think about what you’re “not achieving” or what this signifies but being in the present with the stretch and visualisation of yourself getting flatter in your splits also really helps.

[@thepineapple8434]

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 😂

[@Stijkyxheeseboi]

I'm in a similar spot, I quit at 16 and now I'm 33 & I've gained about the same amount of weight as you. I definitely feel like a potato lol!! But ballet KZbin got me and I'm going to adult beginner class in 2 days. I'm nervous!

[@jolanmariavarga3830]

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

[@redlantern3371]

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

[@grazielaabreu4269]

Your voice is so calming. Thanks for the tips.

[@Nyumc99]

Great advice Izzy. Thank you 😘

[@balletwithisabella]

You’re so welcome ♥️

[@genesisdelossantos7604]

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

[@sharonreeve7509]

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

[@Sunflowerlightt]

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.

[@clubpenguinmaster123]

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.

[@balletwithisabella]

Oh do please email me! I have a lot to recommend for this ❤

[@IrisBarnesBalletDiaries]

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

[@balletwithisabella]

I usually did the same every day - I also used to foam roll thoroughly before I stretched morning and night. Stretching wouldn’t get rid of soreness or tightness as well massage. The combination of the two worked wonders. If something was painful or sore or if I was in pain then of course I wouldn’t do things that would aggravate. Listen to your body always 😊 If keen to find my stretching routines - head to balletwithisabella.com

[@Faye88837]

Thank you, Isabella! ❤❤❤

[@hiccup08]

This is very helpful. Thank you for this video

[@orca1717]

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!!!

[@avwel3827]

Great podcast, Thank you lots!!❤❤❤

[@juliette3597]

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

[@yvonnemcglashan8246]

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.

[@vivimyun]

you got this! :)

[@SephoraDuLac]

Thank you

[@Mancalashawty]

You are such a gift!!!!!

[@CaraMarie13]

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

[@seasmiciklas8945]

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! ❤

[@Nyumc99]

I’ve watched some videos on ballet stretching . Also yoga stretching . I’m from martial arts background. I can see how ballet stretches work for ballet, if you are young as in most of the videos out there are based on. My question is , which is the best stretching method for older folks. Ballet stretch or yoga stretch ? Martial arts stretching and yoga stretching dosnt seem to give the flexibility that ballet gives. ?

[@authenticallyadhd]

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.

[@paulinelenartz8098]

I have a question: When I stretch as much I can get more flexible, I always have sore muscels. My body is used to stretching, I always stretched the last years but never enough to get more flexible. It´s quite hard for me to get more flexible and I have to work a lot for every inch. The only way to achieve that is intense stretching every single day which I started doing some weeks ago. I do warm up before and start easy, then I go into deep, long stretches. I was told that I have to stretch less if I´m getting sore muscels. What would you say? Is getting sore muscels normal/necessary for a person like me in order to get more flexible or are they right?

[@elimelart]

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?

[@ImSoFrenchy]

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

[@elenci3943]

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 KZbin for example..:/ Would be very grateful for any kind of recommendations🙏

[@balletwithisabella]

Totally! Try my advanced stretch classes on my platform balletwithisabella.com

[@julianash5500]

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

[@TangoMasterclassCom]

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

[@balletwithisabella]

Email me and I will share a ton of info 😊

[@AdamGNordin]

I'm about just over 90 degrees in my straching when I sit down on the floor. Let the journey begin✨.

[@balletwithisabella]

You can do it! 💪♥️

[@AdamGNordin]

@balletwithisabella thanks Isabella, I have u as screen picture on my phone, and I think about you every day. You inspire me so much and means a lot for my life, when I was 16 I started with classical ballet as the coming role of the Prince in a ballet. "(I don't know how to translate it into English" sindirella perhaps? I am from the kingdom of Norway 🇳🇴 and I was the only male balerino in class. Just as Billy Elliott 😊!! But I got burned out and was hospitalized after ballet, classical music and love life whent just all over the place. Now I'm 39! But I feel like 16 again when I do ballet moves! Love it! Just love it so much, it gives me a deeper understanding and relationship with my main instrument as well. The 🎻 violin.

[@maryamsaeed8323]

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

[@Fiocco-g8k]

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?

[@auroradinisi5527]

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

[@pickupmygroceriespeasant]

That's pretty easy, you just keep doing pliés. You don't need any tools, stretch bands, rollers or anything like that. Just keep doing pliés. Go as low as you can get and then stay there for a passive stretch. You can also lie down and put your feet against a wall and plié against the wall.

[@ahdb6220]

The most tight part of my body is my calf. I don’t know if it’s because I used to wear heels all the time. But I’m determined to make them as flexible as my hips.

[@balletwithisabella]

💪💪

[@donica5860]

Can this work with absolute bigginers?

[@alexandraward1248]

❤

[@Maddy-lf6td]

Secondd :)))

[@Laura-cq1np]

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

[@anamccdo]

first!