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Stretching for Ballet: For Professionals
Summary about Stretch
Intro
Flexibility vs Range of Motion
Types of Stretching
Ballistic Stretch
Dynamic Stretch
Static Stretch
Prolonged Stretch
Proprioceptive Neuromuscular Facilitation (PNF)
When to Stretch
Which Tissues to Stretch
How Much to Stretch
How Long to Stretch
How Often to Stretch
Age and Gender Issues
Stretching for Dancers – Summary
Quiz
How to?
Intro
Breathing
Breathing for stretch (1:17)
For Neck
Neck Stretching (2:10)
Neck and Back Stretch (1:13)
Arms
Posture: Back & Arms (1:36)
For Warm Up and Conditioning
Plank (1:33)
Core Strength and Hamstring Stretch (1:26)
Core Strength and Butterfly Stretch (0:58)
V-Sit Pike (1:43)
90° Leg Lifts (forward) (3:00)
90° Leg Lifts (side) (1:53)
External hip rotation (on your back) (1:26)
Spider (1:25)
Butterfly Port de Bras (forward) (2:31)
Core V (1:38)
Entrechat Quatre (on your back) (2:07)
For Feet
Flex and Stretch (2:20)
Stretching Your Feet (4:05)
Relevé (2:11)
For Hamstrings
Hamstring Stretch Forward (both legs) (1:25)
Hamstring Sitting Position (one leg at a time) (1:01)
Hamstring Stretch on your Back (one leg at a time) (2:04)
Standing Hamstring Stretch (one leg at a time) (2:02)
For Turn Out
Feet Turn Out (sitting position) (2:28)
Feet Turn Out (on your stomach) (2:08)
Butterfly (on your back) (2:18)
Butterfly (on your stomach) (1:33)
Butterfly 2nd position (on your back) (1:36)
Butterfly 2nd position (on your stomach) (1:15)
Turn Out from the Knees (1:13)
Split-Pretzel (1:00)
Pretzel (1:11)
For Splits
Hamstring for Half-Splits (1:50)
Splits (front) (2:14)
Side Splits (laying on your side) (1:31)
Pigeon Splits (1:13)
The Hurdler Hamstring Stretch (1:51)
For the Back
Alternating Arms Back Port de Bras (on your stomach) (1:49)
Back Port de Bras (on your stomach) (2:25)
Back Port de Bras (1:22)
Back Bridge (1:16)
Grand Battement (on the floor)
Back Grand Battement (1:23)
Front Grand Battement (1:27)
Side Grand Battement (1:53)
Stretch at the Barre
Forward: stretch at the barre (3:13)
Side: Stretch at the barre (1:50)
Back: Stretch at the barre (1:46)
Stretch challenge
Stretch for Ballet Day 1, Part 1 warm-up exercise.
Stretch for Ballet Day 1, Part 2 Stretch
Side Splits (laying on your side)
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