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Place hands on hips with one foot in front of the other at an appropriate length for a lunge.
Slowly sink into the lunge and hold once as low as possible without your knee touching the floor, hold this for 15 seconds (or as long as possible) before standing up and repeating with the opposite leg.
From a standing position, sink into a lunge position and go as low as possible until your back leg is flush against the floor as much as possible. You may need to move your front leg out so your knee is at a 90 degree angle. Hold this for 30 seconds, you should feel a stretch in your hips.
Stand on knees, before extending one leg out so it’s fully extended and touching the floor. Keep the foot flexed as you slowly lean forwards, hands on either side of the leg to support your balance, go as low as possible before holding for 30 seconds.
Alternate and repeat the previous two stretches with the opposite leg for equal flexibility.
When completed, slide from the front lunge into splits and hold for as long as possible, using your arms to support you.
Sitting on the floor, extend one leg forward and place the ball of your foot in the theraband and hold the edges taught with your hands so that it provides resistance. Flex your ankle forwards and then follow by flexing your toes, then repeat the steps backwards; by releasing the flex in your toes and then ankle so that your foot is in the original starting position.
Repeated 30 times for each ankle, this stretch improves the flexibility of your ankles and improves the arch which is important for preventing cramps and injuries in dances such as ballet.
Lying on your back, push up into a bridge position, you should feel a stretch in your arms. Slowly shift your weight towards your arms as you stretch out your legs so they are fully extended, you should feel stretches in your shoulder and upper back.
Move your arms closer to your legs slowly to stretch further. Do this for 40 seconds or as long as possible.
Hold onto a hard surface with your left hand (barre, windowsill, bench, etc.) and stand in first position before raising your right pointed foot so that it drags along the side of the calve until it reaches just below the knee, then slowly extend outwards until fully flexed. Raise as high as possible before holding for 3 seconds (if you can hold for longer, then do so) then drop back to the starting position and repeat 3 times.
Alternate legs afterwards, swapping supporting hands.
Rest your forearms on the balance ball in front of you, and slowly move your legs out so that you are in a plank position, position your feet shoulder width apart but not any further to force your torso to compensate in balance. Hold this position for as long as possible.
If a balance ball is not available, place feet together for less stability and do it against another tough surface, such as a chair.