HOW TO GET HYPEREXTENSION OF THE KNEES / BALLET LEGS / TIPS TP IMPROVE YOUR LINES / НОГИ ИКС / X LEG

/ anastasiia_fedorova13
In this video i will show you exercises to improve a legs line and get a hyperextend knees! I learned them at Bolshoi Ballet Academy and it really helps me!
These are exercises that I find helpful and safe for my body, be aware this might not be the same for everyone! Please take care while following these exercises , and work at your own pace and level.
I take no responsibility for any injuries incurred during these exercises.
Leave a Comment if you have any questions and will be happy to answer and help ;)
My name is Anastasia Fedorova and I am director of AMERICAN RUSSIAN BALLET school in New Jersey, USA. I am from Moscow, Russia, BOLSHOI BALLET ACADEMY graduated.
Middle split stretching
• INTENSE MIDDLE SPLIT S...
Point Workout / Beginner and Advanced/ New Point Shoes
• Pointshoes workout. Be...
Foot Workout
www.youtube.com/watch?v=RoLHf...
Over Split Stretching
• OVER SPLITS STRETCHING...
Stretch Band
• STRETCH BAND EXERCISES...
Turnout
• HOW TO IMPROVE YOUR TU...
Leave a Comment if you have any questions and will be happy to answer and help ;)
ENGLISH SUBTITLES.
Russian ballerina in NY
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Instagram: anastasiia_fedorova13

[@TaylorEddleston]

DANCERS! make sure you are balancing this increased flexibility with STRENGTH and control! Just flexibility will lead to injury very very quickly. Know when to utilize the hyper extension versus when it's dangerous! If your leg is in the air, it's more safe for hyperextension. If your leg is on the ground or weight-bearing, it's NOT safe for hyperextension. Stretch and grow with care

[@anastasiafedorova7822]

Absolutely right! This is all exercises to make a beautiful lines for a working leg, like adagio. But I stay on a straight leg always! This video is for who wants to make legs more straight if their knees looks bend as I was getting requested to film videos about hyperextension.

[@TaylorEddleston]

@@anastasiafedorova7822 💜😊

[@taylorslyrics3720]

thankuu! i’ll take note

[@thatoneyoutuberfan6900]

@@anastasiafedorova7822do u have any strength videos to balance the increased flexibility??

[@cat.sis2686]

Thank you so much for making this video!! I have been struggling with my hypertension lately. Im naturally hyperextended but I am having troubles holding it while turning out and lost some due to a knee injury. But after following along it was so much easier to hold already!! Спасибо!!!

[@anastasiafedorova7822]

Great! i am happy it worked good for you! Hypertension knees was highly requested ;) Удачи, надеюсь, и другие видео будут полезными!

[@pcflprcs88]

Love! Beautiful as always my friend 🤍

[@janettacury4848]

Love your stretches!

[@anastasiafedorova7822]

Thank you 😊

[@btkarolinaa]

THANK YOU SO SO MUCH!!!

[@nicholastordella3902]

Wow! Amazing :)

[@anastasiafedorova7822]

Glad you like it!

[@holalale4613]

You are the best, so perfect. I hope to see videos on foot massaging especially for the middle of the sole and the toes, as a working women I have some problems with them. Thanks again :):):)

[@anastasiafedorova7822]

Thank you, I will do soon another foot video soon! check my foot workout video ;)

[@summersarts8788]

Thank you for this video! I naturally have hyperextension, but I have more in my left leg than my right leg, so this video really helped me get both legs even!!! Also, can you possibly do a video on bow-legs and how to help correct them (or make them less severe?) I have bow-legs, and they're really hard to dance with, as my turnout is affected and sometimes makes my knees hurt because they're not in line with my legs. My ballet teacher told me that I'm the type of person who can have their feet sideways in turnout, but their knees facing forward.

[@anastasiafedorova7822]

Thank you! I am glad you find this video helpful for your self! I know what you mean about bow legs, it’s really hard to turnout full leg but it’s a lot you can improve and make your self easier to dance. I will film some video about that. But just try always turnout full leg starting from the hips and feet as a decoration for a beautiful position, because on center you will need hips turned out, hips holding us up! Good luck ;)

[@summersarts8788]

@@anastasiafedorova7822 Thank you!! Yes, my teachers have told me about not just turning out my feet, but my entire leg. It's really hard!! Especially when you're trying not to tuck your pelvis. Also, whenever I'm on pointe, my foot looks cricked in the shoe. I try shifting my foot in the shoe but nothing helps. I mentioned this to my dance teacher and she said that it's also because of my bow-legs. Bow-leg troubles!! By the way, I absolutely love your video on foot exercises and how to improve your arch. You're feet look amazing! There's a girl in my class that also has high arches, and I'm so jealous!!! Just motivates me to do the exercises every day!

[@americanrussianballet7342]

Very helpful

[@anastasiafedorova7822]

Glad to hear that

[@amymarkie4490]

thank you for so much!! your video’s helped me a lot! specially the turnout one😍 could you make a video for improving develope’s please? I’m flexible but I’m having a hard time holding my legs

[@anastasiafedorova7822]

Thank you! It’s great my videos helps you! I will make a new videos ;)

[@amymarkie4490]

@@anastasiafedorova7822 thank you 😍

[@m4tta]

i do RG this is super helpful 🤩

[@anastasiafedorova7822]

Thank you! I am glad you like it

[@gigimora366]

Thanks a lot to Anastasia for sharing her excercices for hyperextended knees. However be careful guys if your problem is unstraight knees in ballet then this is not the right way. You'll need to work on your fundamentals of turnout and posture ( check f.ex ballet conrad) and do proper massages and reduce your training till you can stand straightened and turned out in simple and slow exercices. That's the only way you'll succeed to improve your "lines". Indeed ballet is not lines but proper quality of movement procured by proper alignement. To straighten knees needs proper teaching which is often lacking ( everybody can straighten their knees). These excercices are dangerous without proper alignement and force of turnout. Also how to do them should be explained. Check vegan on point for that she explains exactly how to get hyperextension how to use and how to do those above exercices with the right understanding of muscles. Don't just dumply repeat...

[@workouts3528]

Thank you for this good advice! I see lots of people recommend Ballet Conrad, but he has so many videos on his channel I am overwhelmed and don’t know where to start. 🥲 Can you please give me advice? I am a beginner in ballet and my biggest goal at the moment is to have very good technique and alignment. Which videos of his do you think I should start with?

[@roxane4594]

i have stopped ballet for a few years now but i’d like to get back to it. i stopped mainly because i was told i didn’t have the body for it (i wasn’t fat, my knees were just impossible to straighten), i didn’t know there were exercises for that !!

[@anastasiafedorova7822]

Yes, this exercises is mostly for the knees that can not naturally straight all away, so I am sure it will help you! Hope you will be back to ballet world soon :)

[@kaylashaw8495]

Omg same with me its like impossible to straighten

[@purpleperson2795]

I naturally have hyper extension. It makes doing ballet 10x easier for me. I feel blessed to have it ❤

[@workouts3528]

That’s awesome that you have this blessing! I’m not as naturally gifted in this way, but I hope that with hard work I can achieve a good hyperextension! 💖🩰

[@purpleperson2795]

@@workouts3528 that’s amazing! 🤗🙌🙂

[@JJ-kb4ry]

I’m trying to KZbin how to get rid of my hyperextension and then this came up 😂

[@anastasiafedorova7822]

Hope it can help :)

[@valiqazahra]

Thank you for this video! 😍 How many years it takes to get the hyperextention leg with regular exercise?

[@anastasiafedorova7822]

It’s all depends what type of knee you naturally have, if you are pretty flexible it’s sooner, maybe half a year if you do it every day or at least few times a week

[@elliee.348]

I'm 19 and I've started stretching a year ago or something. I'm not naturally flexible so I had to work on my flexibility on my own (without a teacher). I've just found out about hyperextensions but I read lots of articles and comments of people saying it's really dangerous to work on them. But at the same time, I see most -if not all- ballerinas have them. So what's the truth about it?

[@anastasiafedorova7822]

Most ballerinas , specially Russian training has hypertension legs, but you just have to know how to work with this. Like your supporting leg should be always just straight and then working leg can be extra strength that makes it’s look beautiful, specially on adagio. Some dancers has naturally bent legs that is not giving a nice lines, so this stretching is very good for them! You just have to balance with everything and know what you need to work for! Everyone is different

[@tommypurple5069]

As a beginner in stretching I believe you don’t need to worry about hyper-extension, just extension is fine; the exercises are similar just you stop at a smaller angle, personally I believe a 180 degree split Is the maximum I’d like to achieve even during working for a company.

[@giselle9429]

My mother and friend are lucky because e they already a hyper extension

[@anastasiafedorova7822]

Yea it’s cool

[@theodoramanea3079]

How do u call these things that you that are hard and u put on your knees?

[@anastasiafedorova7822]

Ankle Weights

[@theodoramanea3079]

@@anastasiafedorova7822 Thank you😍

[@Zuko143]

How long does it take to have hyperextended?

[@anastasiafedorova7822]

Different for everybody

[@galinayepanchina6443]

I hope no one uses these exercises to procure hyperextension. One must be born with at least a slight hyperextension. Otherwise, these exercises would be EXTREMELY dangerous. It's fine to improve what one already has, but if one isn't born with a natural hyperextension, one can easily injure oneself by trying to procure one, so seriously one might have permanent knee damage, which would sacrifice any career as a dancer.

[@anastasiafedorova7822]

This exercises is very light and can’t give an injury for dancer if they work smart ant listen for their body. There many examples of professional ballet dancer who didn’t have any hypertension and exercises they did to make a lines more straight and beautiful helped them and have a good results. But of course everyone has to work smart and be careful!

[@gigimora366]

Im glad there is someone with a brain in this chat😅 thanks for this comment really. Its such a nonsense non straight knees is usually just wrong muscles working, lack of turnout and wrong posture in training ( and bad very bad teaching)

[@ballet_plum686]

I’m naturally extremely flexible yet I have no hypertension in my knees :C

[@Elizabeth-bv2yv]

literally whenever I lift my leg up its always bent-

[@anastasiafedorova7822]

It’s ok, it’s just they type of body you have, the exercises should help to improve it

[@itsjiminsnonexistentjams1221]

When did u start dancing?😲

[@anastasiafedorova7822]

I started at 5yo but Bolshoi school started at 9yo

[@sandragreen9338]

This lady is apparently an accomplished dancer, but what else qualifies her to offer this as a 'beneficial' exercise? Using an external prop & added force to repeatedly force hyperextension the knee joint can very well disrupt normal joint biomechanics, exert wear and tear on internal soft tissues & bony structures. Repeatedly putting extreme stress on the knee joint is a misguided with the potential to damage ligaments, tendons, cartilage...and for what purpose? Who, which ballet teacher or gym coach instructed her to perform this and then mistakenly spread the idea as suitable for anyone who might catch her video? What's the purpose of achieving hyperextension through forcing the knee joint (though the hyperextended knee joint can occur naturally). No valid biomechanical rationale, is offered. Was she taught this exercise as a rehabilitation goal? How would this enhance technical performance? Be Warned! Do not adopt this exercise casually. If you have a physical limitation that doesn't permit full extension of the knee joint to zero degrees to support the body in upright stance and while walking, if you have a true limitation affecting your gait, have pain, have received an injury, get an evaluation and work under close supervision of qualified orthopedic specialists or you may provoke serious injury potentially affecting your daily life, not to speak of your ability to safely enjoy ballet training.

[@peace2u947]

Are you single? Your gorgeous..

[@susannabarasch5414]

🫣 Soooo dangerous. This video should be taken down. The creator of this video is causing who knows how many dancers permanent damage to their knees, which can not only end a dancing career, but cause disability for life. Very unprofessional and negligent creator.

[@anastasiafedorova7822]

If dancer has knees that can not make a straight lines, this exercise is not dangerous at all. In this video I show how we worked on lines at my school

[@susannabarasch5414]

@@anastasiafedorova7822 that is not true at all and if you truly believe that I urge you to educate yourself better before giving others advice. You are not a medical professional and cannot make such a claim that anything like this is safe. There is a big difference between dancers learning to fully straighten their leg and hyperextending it, especially when the dancer’s leg is not naturally built that way and has no way to support the weight at that angle. A healthy dancer is a good dancer. Dancers with misaligned, weak knees are not healthy dancers and may not be able to be dancers at all after a time. Good dancers get elegant lines from strength and good body awareness (technique). In this video you are only teaching dancers how to build weakness in their body to imitate a good dancer’s line. Very lazy and dangerous approach. Please take this down and make a video about strengthening a dancer’s knee and body awareness and how that gives a good line and a strong, safe dancer body. As an example, quad and glute weakness can manifest in a knee that will not fully straighten.

[@cosennet]

@@susannabarasch5414 Agree 100%. I don't know how, why or when the extreme hyperextended knee took over the ballet aesthetic. It seems to fit a generalised move towards pushing joints towards contortion, such as the over-split developpe to 2nde, which results in hip and rib displacement, also damaging for the dancer. I hope ballet can be rescued from all this folly