7 Day Ballet Stretch Challenge
Stretching everyday has numerous benefits. It allows you to have more mobility and makes being active easier. If you want to increase your range of motion when you attend my ballet class, then take part in this 7 Day Ballet Stretch Challenge!
Day 1
Kneeling Lunge Stretch
Begin by kneeling on one leg (like you are about to propose).
Make sure your front knee doesn't extend over the toe.
Square your hips with your back knee flat on the floor.
Hold your shoulders square, with your hands on the floor for balance.
Gently stretch your body forward, feeling a nice stretch.
Hold the stretch for 20 to 30 seconds, without bouncing.
Switch legs.
Day 2
Reverse Lunge Stretch
Begin by kneeling on one leg (like you are about to propose).
From the kneeling lunge position, push your weight onto your back leg.
With the front leg straight, lower your upper body onto your leg.
Keep the front toe pointed, back leg flat on the floor.
Use your hands for added support.
Hold the stretch for 20 to 30 seconds, without bouncing.
Switch legs.
Day 3
Straddle Split
Lie on your back with your bottom against a wall.
Open your legs to a V position. You should feel a stretch on your inner thighs.
Hold for 30 seconds.
Day 4
Spinal Twist
Lie on your back in the middle of your bed. Bend both knees into the chest, and then cross them over to the left side of your body. You can even let your knees hang slightly over the edge of the bed for a deeper stretch.
Extend your arms in T position, and gaze to the right.
Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some cracks.
Use your abs to lift your knees back to center, and repeat on the other side.
Day 5
Knee to Chest Back Stretch
Lie on your back with your legs extended.
Gently bend your left knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
Keep your right leg relaxed in a comfortable position.
Hold for 30 seconds and then repeat with the right knee bent.
Day 6
Reclining Hamstring Stretch
Lie on your back. Raise your left leg as high as you can, keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your bottom foot to stretch your calf too.
Hold for 30 seconds, then switch sides.
Day 7
Butterfly
Sit with both knees bent, soles of the feet touching.
Fold forward as far as you want, resting the hands on your ankles or on the bed in front of your feet.
Enjoy this stretch for 30 seconds.
