Stretching Routine for Flexibility | Kathryn Morgan

Stretching Routine for Flexibility | Kathryn Morgan
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This is a ballet stretching routine to help improve your flexibility. This is a follow-along set of exercises that you can do at home that will work every muscle you need as a dancer. The key to getting limber is not only stretching but holding the positions. So we hold each stretch at least 30 seconds. This is a great thing to do after a ballet class or any type of workout.
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I am soloist with Miami City Ballet a former soloist with the New York City Ballet. When I was a young student, I was always looking for insights into the ballet world and how to improve my dancing as well as beauty and lifestyle tips. Now that I am a professional, it is my turn to share.
On my channel I make ballet, beauty, and lifestyle videos for everyone of all ages. My goal is help dancers improve and achieve their dreams as well as open up the ballet world to non dancers. You will see many different kinds of how-to videos here including makeup, hair, ballet workouts and exercises, Q and A sessions, lifestyle advice, and DIY on this channel. I hope you find all of my videos helpful!
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[@jamielaw4749]

2020 anyone? I love this.

[@ariannasacco1]

Me too! I really love it. It’s a week now that I’m following this routine. Thank you for making this video, Kathryn 😊. I’ve achieved the side splits, but middle splits are a nightmare for me (both straddle and the other version), and also with the straddle in the air my legs don’t open a lot. However, with the other hip stretches like the “Indian” one and the “double attitude” one I can go quite forward. Why is this?

[@DestinyHopeLou]

Arianna Sacco bc the middle splits are more about inner thighs and hamstrings than hip muscles

[@ariannasacco1]

@@DestinyHopeLou Thank you for the explanation :).

[@xanakings]

I'm doing this 1 week. Really nice!

[@lvan_studio]

The best

[@barbaraangele8615]

I started ballet at 50 went on pointe at 52 stayed with it until age 70. Now at 82 decided to challenge myself. I found your videos and they are perfect. Thank you so much for posting.

[@Elysianinparadise]

Wow, that is amazing!! Keep it up for sure, extremely impressive and will keep you very healthy

[@TheSpiritoftheCosmos]

I'm 40, male, and I'm so close to doing a split I could scream. THANK YOU for this video. I've watched it many times as a split is my goal!!! Won't be long now! 💪 😇 ♥

[@Emma-xe6dy]

YAYY im proud 😊

[@cannibale101]

Are you there yet?

[@matthewdagostino7918]

oh my god good for you your such an icon

[@technonine7586]

Nice, Im also a guy and since I picked up ballet, getting flexible is a big goal since as guys it comes harder for us ^-^

[@hannakmety6878]

Hey Kathryn! By doing this 5-6 times a week, I finally achieved my splits! I was trying to get into them for six months and since my hips are really tight from years and years of horseback riding, well you simply loosened them up. Thank you so much for your videos, every time you post something I am so happy to sit down and watch your video. Please keep up the good work. lots of love, Hanna

[@muellsonne]

hnnkmty That’s amazing! I’d love to get there. How many weeks/months did it take you?

[@princessellyse9288]

i have been doing this for a month and i am 3 inches to the ground with splits

[@StellxProductions]

Gurl same ive done 6 years of dressage and ive transitioned over to ballet

[@roselynfenn6661]

same FINALLY got my left split! it took forever but im so happy !!

[@turttheturtle]

I’ve done this for 5 days and im 1 inch away 😀 EDIT: I GOT THERE ON BOTH SIDES!!!🤩🤩🤩🤩🤩🤩 EDIT EDIT: I GOT THERE ON BOTH SIDES WITH A PILLOW! 😸😸😸😸😸😸😸😸 EDIT EDIT EDIT: I GOT THERE WITH TWO PILLOWS! EDIT EDIT EDIT EDIT: IM JUST RANDOMLY STACKING OBJECTS (MOSTLY PILLOWS)!

[@sarahmcvey9871]

Could you maybe do a video on what stretches are safe to do before class and what stretches are not safe to do before class? That would be really helpful!

[@CC-wx3fz]

that would be great

[@walkiriaantelo810]

So I'm thinking about taking adult ballet classes, I'm 21 and I'm overweight. I saw this video and said "let's give it a try". So I spent about 45 minutes running in place, doing a few squads, free dancing every now and then and when I feel warm I started. Since I have never taken a ballet since I was 3 (I lasted 2 days) I am obviously not the most flexible person in the world. So I did my best, as far as I could, trying to follow each advice on keeping my knees straight and my back straight and basically not forcing myself to any point of actual pain. I just finished, even not doing it to its full extend and complexity I feel great, my legs are so relaxed and so is my back, I'm not sore at the moment and I'm happy. Amazing video, I'll try to do a bit more every day until I improve. Keep the great job going!

[@GreatforGodMinistries]

Good for you! Thank you for sharing your story😊

[@trinitistone217]

Woohoo!! Keep up the good work 💪 you got this beautiful!

[@bili8241]

I hope you have achieved your goal. 😊

[@siribaimusic]

did you end up taking classes? =)

[@emilymichelleb]

Great for you! Keep working hard!

[@meghanlivingstone]

This is my favourite stretching sequence of all time. I’ve been doing it every day for a little while now and I already notice a difference! I started taking adult ballet classes 6 months ago and I love it so much. Your videos have been so helpful for me Kathryn! Xx

[@katherineboyes5417]

❤❤❤(:

[@jennyk6775]

Can you do a pre-performance warm up routine?

[@CarsonWrites]

I've never done any sort of ballet, but at 69 I've been looking for a great stretching routine, to increase circulation and strengthen my bones. This feels wonderful, to do this after my basic Pilates. Can't do a full split, but not trying to, just awesome stretching and I'm getting more flexible. Thanks!

[@bellatrixlovegood5774]

I love how it feels like she is actually teaching us in real life, like she's talking to us. It makes it easier to understand.

[@sethflix]

I know! Right?!!

[@elizabethshaklee8450]

Agreed ^ ❤️

[@katherineboyes5417]

(:

[@katherineboyes5417]

Congrats for getting 1 million views!!!❤

[@skibiditoilet_ajt]

Hi kathryn!! I hope you see this!! I did ballet for all my life but I quit a year ago and now I am coming back, everyone my age has been on pointe for a little less than a year so I’m not too behind but it’s very nerve racking to be new and I did your stretches before my class and I found a noticeable difference! I love you so much!!!!

[@lodge99]

This is the best stretching video I have ever seen. I have got all of my splits because of this! Kathryn is helping sooo many people. ❤

[@lodge99]

Also I am in grade 5 for ballet and I am still going todo the point classes on this channel!!!❤

[@jskcamp]

Absolutely love Kathryn❤️🙏. Her online classes have been such an important part of my dancing!! She’s so informative and explains everything so well! Thank you Kathryn❤️

[@meetthemoonlight]

i used to do this after ballet class every day in quarantine and it's kept me so flexible! haven't followed the actual video in a while since i essentially have it memorized and i came back to it today just cause i felt like it and it's literally the best stretching routine

[@jntbleger]

I’ve been doing this routine for about a week and I’m already seeing improvements! Thank you! Question- Did anybody else’s pets try to, “ help”, you do this stretch? My big orange kitty was trying to help me the whole time.

[@Lydia-Mae]

Hiya! Sorry I'm a bit late to this comment but yea when I stretch my cat and dog "try to help me the whole time!😂" it's werid

[@johnlloydmarinas6334]

My cat only tease me by fleximg his flexible spine ksksksks

[@meg-tan]

my adorable puppo has tried to "help" me by sitting in front of my leg in side split and climbing up on my back while i'm reaching for my toes.

[@carolinehansen00]

Same! I’ve been doing it for 5 days and I can already feel and see a noticeable difference. I feel great :)

[@flameepidemic4839]

Omg always! Ive been doing yoga/stretching and working out since i was 11 and its been 10 years of a dog and 4 years of a cat thinking theyre helping 😂 and oh hoy i definitely hold poses longer 😂 and man they help my balance when im tryinv not to fall why they fight under me

[@bonniebluelass161]

This routine is amazing! I was an amateur dancer in high school and college but haven't danced in many years. I've done regular yoga, but I found my flexibility slowly slipping away. I had no idea you needed to hold for 20-30 seconds to improve/maintain flexibility! Just 2 weeks of doing this routine and I've almost got my side splits back and my 2nd split is about 5 inches further along than it was. I'm loving the beginning barre classes, too. I'm already getting some of my old strength and agility back. It feels amazing! Thank you so much, Katherine.

[@hannahmorgan7213]

Kathryn I was doing your routine and I realized... I was finally getting splits! After three months I am less than a hand length from the split!

[@GettingBitchesLikeItsCobidFR]

How often a week did you do this routine?

[@flameepidemic4839]

@@GettingBitchesLikeItsCobidFRyou need to at least do this 3 times a week (just like a workout!) but the more you stretch the better the outcome! However obviously dont overstretch! Try 5 days of deep stretching (this video if you still dont have your splits) and 2 dats of light stretching

[@yanglily6050]

I'm a recovering dancer... after a 3 week interval, I started stretching again... Today is probably my fourth or fifth day consistently doing stretching routines, usually 30-45 minutes long, and I finally got my square splits, with just a hair's width distance from the ground. I alternate between 2 stretching routines, but one of these 2 are yours, so really thanks for this quick but effective routine, it is my first time getting square splits so I'm overjoyed!!!

[@tenik4484]

OMG!! this is the best stretching routine I have ever done, totally recommend. leaves me feeling so relaxed and helps increase my flexibility!!!

[@katherineboyes5417]

👍🏻

[@sarahpeterson1393]

Can you do a video on how not grip your quads

[@erinpalagye8011]

Great video, thank you for sharing your expertise! 🌷🌷🌷🌷🌷🌷🌺🌺🌺🌺🌺🌺🌺🌺🌼🌼🌼🌼🌼🌼🪻🪻🪻🪻🪻🪻🪻

[@juliatidoubleger]

I did this three times and it's already helping

[@liajoy]

Thank you so much Kathryn ❤ I keep coming back to this stretching routine, it's now my go to! It really feels good, thanks for sharing! PS the IT band stretch was new to me and I really felt it! Great 👍

[@NecroLiquor.]

At 48 I’ve regained most of my flexibility. So appreciative of your videos and beautiful poses.

[@blomst20]

I do this all the time Kathryn, please never take it down :)

[@angelheart678]

I took dance all my life growing up. I lost my flexibility after studying in college and working full time. She reminds me of my dance teachers from when I was younger, it brings back so much nostalgia. Feels good to be doing this again, just like when I was younger 💘 thank you this is my favorite stretching video ive found yet

[@Seiluke]

This is really helpful as a cyclist, thank you. Love the background music too!

[@allychristiansen]

SAME! I've been biking a lot the last couple years and my legs were getting super tight, this is so helpful.

[@valeflower5941]

I’ve been doing this stretching everyday since the quarantine started and it feels so good and definitely helps flexibility

[@angelaarman398]

Thank you Kathryn for this brilliant stretch routine. It has become my regular routine. My husband kept walking through the room in which I was strenching during each pose. He finally said ‘ one daft shape after another’. I take that as a complement, 😆

[@bethspencer1671]

This is probably my most watched video on youtube! I use it all the time! Thank you thank you thank you!

[@katherineboyes5417]

I watch this all the time too! (:🩰

[@emmapariseau5898]

I absolutely love this video! I've started doing ballet this year and I'm trying to get my splits, this stretching routine is helping me a lot!! Thank you for making so much fun, free, educational content:D

[@adeyinkaladapo7021]

This sequence is so good! I finally got my split after doing this consistently for 2 months

[@coletteberg5230]

I’ve been feeling sciatica/piriformis pain in my left leg lately-I did this tonight and it completely went away! I’m so grateful!

[@princessnoel6664]

I’m going to start this today along with a 10 minute ballet warm up and see how my flexibility progresses. I used to to ballet for a little while when I was younger but have since not gone back as I fear that I may be too overweight and inflexible to participate. I’ll update with results on 31st December. 🩰🤍🌸

[@heidichads4272]

I have been so grateful for all of your classes and workouts during these crazy times we are in. Genuine, pleasant and sincere, I love your classes :) Thank you xx

[@beatricereyes8116]

In self isolation, I have been doing ballet class every day at home (last week I did your advanced ballet barre and the one christopher gave), and this was exactly the video I needed for after class! Thank you times a million!

[@jaymewoo8900]

when you've been doing ballet for like 8 years but you still can't do the splits ;-;

[@ginahoffmann8230]

Thank you Kathryn: I am enjoying starting back to ballet class: these stretches are a great addition🪷

[@katherineboyes5417]

(:

[@Lucy-gn8xq]

Can you do a stretching video on how to prevent shin splints? When I got them I didn’t know what to do and I don’t want them again. Please do one.

[@xy2565]

2 years later and I still find myself coming back to this video whenever I want to stretch at home. This gives me motivation to keep conditioned

[@annacampbell5717]

I found your channel last night and I love it. I finally got my left splits last night after a long time away from regular classes. Am doing this stretch routine daily now. Thank you. You are a great teacher.

[@lorijohnson2817]

I like the routine and I LOVE and appreciate that this video comes without background music.

[@randommoments1074]

Can you explain more about why it is bad to stretch before class? Love your videos!

[@darnettable]

I know this is an older video, but I love it! I like how you mention that it's ok to do every day. I wish others would say how often you can do their workouts, so we know what not to overwork and to rest.

[@oliviachesla9508]

Every time I’m sore this video hits all the right spots!!

[@אמירהשמש-מ7מ]

tthank you so much. been out of the dance scene for a few years. your videos are getting me back there again and im loving it

[@laelilou]

Been using this routine since 2019 ♡

[@shehzik8901]

My go to stretch routine! Brilliant and useful for anyone!

[@Ferro.Farah2.]

I stretch with you after your classes. I am extra careful due to my total hip replacements. Thank you.

[@MissMashaNatasha]

Hi Kathryn! Thank you so much for this video, I definitely need to improve my flexibility. I was wondering if you could do a video on correct alignment, I constantly feel as if my upper back is hunched over and that I am "sitting" in my hip, which gets frustrating. Do you have any tips? xoxo

[@louisabl128]

thank you!! I was starting my daily stretching routine when I saw this video. Sooo helpful

[@joannenasuti8525]

I will do this stretch video after every run. Thanks again! Love this .

[@joannenasuti8525]

So I’ve been doing this video one sometimes twice a week and definitely see the results. I do canoeing and sometimes we have to climb over the seats. For the last two years my hips were too tight and it was embarrassing. I couldn’t do it. Today I did it easily!

[@ninavanbaelen3858]

finaly I achieved my split! I have watched this video many times and so I want to say THANK YOU SO MUCH!!!!

[@katherineboyes5417]

🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉(:

[@LM-cg8ze]

Please do more workout and flexibility videos?!?!? These are really helping me prepare for my summer intensive!! ❤️

[@OnDasherOnDancer]

I love how you break flexibility down into small, manageable steps --❤Elisabeth

[@bleachbythebeach1549]

Yes!!! I usually do my workout and stretches at night or very early in the morning and I started doing stretches that I thought would help me. They did a lot but after a week, I got used to them and they didn't help anymore. This helped so much! Such perfect timing!

[@jambrown7]

Hey Kathryn! I started taking private ballet lessons, having never danced before. I'm 30 years old and loving dancing! My friend pointed me towards your channel - I've been doing your Pilates and this stretching routine every day for 2 weeks. Already making a difference! Thanks!

[@be_me]

My flexibility is currently at about -10. Like, I can't even sit up straight on the floor with my legs in front of me. Core strength is also something I need to work on. I've never been this unathletic in my entire life. Very frustrating. But this stretching routine always gives me a little boost of confidence after my workouts. Whenever I come back to this routine, even after a longer break, it doesn't take very long to show results which is very encouraging.

[@MissOlivetti]

THANK YOU Katie! I've been dancing since I was 6 and I'm now 28 I don´t go to the gym I just DANCE and I love it I'm hypermobile and have always had hyperxptended knees and a crazy turnout but that can truly be a curse, last year due to my job I had to stop dancing for a while and as a result a lost muscular mass and when I started dancing again I noticed a sharp pain and weird noises in my right hip. The doctors examined me and I have several tears in my hip labrum/cartilage and they said that I can't dance until I build muscle again and I need to be even stronger than before otherwise I'll have pretty severe arthritis in 2 years. I've been working hard on that but it's not easy, your vids are helping me SO MUCH. I just did this stretching routine and love how simple and effective it is. keep doing this please!!!xxx

[@justmeish1997]

Been getting back into dance after 10 years out due to illness... Looking for a good flexibility routine to follow that I can do... My hips are very loose but my hamstrings are so tight (I was bedbound for 7 of those years) this routine has been so helpful and I feel closer to my splits now then I did when just stretching them like I did as a child... I will be doing this routine 1 or 2 times a week plus my weekly class and then building up to every day as I get more flexible... Thank You 😊

[@alicerobinson9533]

So great - I’ve a former dancer and gymnast really wanting to connect with my old training and get some flexibility back, this was just perfect

[@wilma70msp]

did this routine for the first time in three years, and it’s still amazing❤️

[@minwall9924]

I’ve been doing this routine for years and it’s still my number one favourite stretch session 🙏

[@katherineboyes5417]

❤

[@katherineboyes5417]

This video is so helpful for my flexibility. Now I have the splits on both sides!🎉❤

[@SylesteHoskins]

2022 and still doing this 3-4 times a week!😊

[@tamsin7460]

Just tried this as someone not very flexible and new to ballet. I found it to be a really manageble starting point and liked that I can see how each of these things will translate to an improvement. Thank you Kathryn.

[@emersonstout7608]

i do yoga in the mornings and then follow it up with this stretch before i go sit down for many hours of class. it really does wonders in preventing my joints from getting super stiff and popping when i go to dance in the evenings

[@ashleyc.4596]

Even though I'm a figure skater and not a dancer, I still find most of your videos helpful! Even though dance and skating are very different, the artistry,flexibility, and grace are needed in both

[@katherineboyes5417]

I am in grade 5 ballet and I just have the say thanks so much for the flebitly I have.! from Anna I am 12

[@eyaflifel3749]

After 12 weeks of stretching during quarantine , this was the video that i did for the last two weeks and that got me my 180 degree left split . (5days each week) . I wasn’t training before the quarantine * Thank you Kathryn.

[@blomst20]

Love this so much

[@honestlysheep3890]

This sequence has been a game changer. I've been doing this for the last couple weeks and the improvement in flexibility has been amazing. Thanks for the video!!

[@elm5315]

Please make more follow along stretching/flexibility videos!!

[@elizabethshaklee8450]

Thank you so much for making these kind of videos. All of them are so helpful!

[@chickenyeah.]

I love this stretching routine! Ive been doing it everyday and i am really seeing a difference! Thank youuu

[@aimeepratt2621]

Really enjoy this stretch routine and has helped me go from inflexible to be able to do my splits!! Thank you Kathryn!

[@kaela-maerome280]

Holy hell, I haven’t stretched in like two months at least and this made me realise my body was aching bad this was an incredible stretch for real

[@alisonkemper6135]

This is perfect! I used your other stretching video to work on my flexibility and it was very effective. However, I'm more of a follow along type of gal, so I really appreciate this vid! Thank you!

[@alisoncasper9167]

just did it after pilates! i feel great! thanks for this video. one thing i noticed was you didn't do very many back stretches. i've had a back problem since last year. i also have mild scoliosis but it doesn't bother me that much. my question is what back stretches can i do for dance?

[@kyliee8586]

Alison Casper Hi! I’m a dancer, and I usually do the “cobra” stretch for my back. It’s not too hard on your back, but it still gets a nice stretch in. Since you say you have back problems and scoliosis, I’m not sure if you can do this, but you might want to try doing the “bridge” pose or try to touch your toes to your head in the “cobra” pose.

[@hazew8413]

Thank you!! time just flew by when i was following this and it's so smooth and comfortable. My favourite stretching routine out there!!

[@TheFritha]

Thank you, that's an awesome video! And yes, don't ever let anyone stand on you and push - I wish I'd heard this before, now I have a pulled hamstring :( you are so right about it

[@juuliamatte]

I love this set of exercises! Been doing for a while and it really improved my flexibility for yoga overall. The key is really to keep pushing for more than just 5 seconds like most youtubers advise! Thanks Kathryn!

[@mayaisabelle3709]

Can you do a video on stretching out one leg if it has gotten damaged? I strained my hamstring 4 years ago falling off a bike and to this day it is slightly less flexible then my left so yea! If you have anything please let me know

[@millisahartley6287]

This was my first ever time trying to do the splits and I'm impressed with myself! I think that during the workout I was getting to at least 152 ° and I'm impressed! Thanks for making this video

[@juliette3597]

Two cameras! So fancy.

[@jntbleger]

Thank you so much! This is really helping me stay in shape over this COVID-19 break. Thank you!

[@GrayeIra]

Finally have been able to do this after a while of not having space to. I feel like a noodle right now lol. Hoping to achieve my splits after doing my due diligence of stretching. Also hoping to start classes soon! Finally close enough to ride a bike to one or walk

[@EEE-vl4hy]

I watch this everyday, love it!

[@maeveneary9381]

It's really nice to see embody with my body type doing stretching routines. It makes me feel less like I have to have been born in a petite frame to be flexible. This is the perfect stretch routine for my body type as well. Thank you!

[@temperanceperez6518]

2020 quarantine me love this. Still working toward point shoe and this somehow really helped me.

[@Alicia-zn5qf]

The best i missed my class so I’m watching this

[@lynns8057]

Love your videos. I smartcast them to my TV. I would love to have a little studio in my small town to encourage women (of the over-the-hill ilk)so they can feel how wonderful ballet is. Thank you from the bottom of my 💜for creating these videos. You go girl!

[@pennymunoz319]

hi Kathryn I loved your video.I did it after a dance lesson and it made me feel aseome.thank you!

[@lvan_studio]

Still the best long hold stretch/Yin! You are the best 🧡

[@emilymichelleb]

I'm doing this as well as pre-pointe exercises every day. I'm building up to my splits and getting on pointe. Super helpful, thank you!

[@freyapritchard8465]

I love this stretching routine! It really helps❤️ EDIT: I am now over 6 months of stretching everyday and it has worked wonders❤️ still haven’t got middle splits but I am working on it😉

[@Avrora1984]

Hi Kathryn! I do not usually comment, but now I felt I need to. This is far the most effective stretching routine I found on KZbin. I've done your excersizes in this video for extended length, and my legs were literally shaking. I knew, that's a very good one. After 45 mins of "torture" I tried out my split - I've done various strectching routine - and it proven only after one go very effective, I went lower than ever before. I became very happy. Which adds to the value of this routine, that no need for a ballet bar (which I don't have). Very greatful for this, big thanks from the UK!:) Hajni

[@athrivingcatholic]

Kathryn, you are such a wonderful teacher! I loved this video :)

[@Koljuska]

This is such a great stretching routine, I'm having a summer vacation time with more training than usual (as a preparation for a short teaching later) which of course surprises muscles at first and these stretches are perfect finish of any ballet class or a work out. One feels great! Thank you :-)