5 ways to improve your ballet dance poses
What's the story
Ballet dancers constantly work on improving the flexibility of their feet to get a beautiful pointe. The road to a better pointe involves a series of exercises that specifically target the strengthening and stretching of the foot muscles. In this article, we have compiled a list of five effective exercises that will help you improve your ballet pointe flexibility and reach your dancing goals.
Towel scrunches
Towel scrunches for arch strength
Lay a small towel on the floor and sit with your legs straight out in front of you. Place the toes of one foot on the edge of the towel. Scrunch the towel toward you with your toes, then slowly push it back out. Repeat this exercise 10 times on each foot. This exercise strengthens and stretches the arch muscles, improving strength and flexibility needed for pointe work.
Marble pickups
Marble pickups for toe dexterity
Scatter 20 marbles on the floor and put a small bowl next to them. Using only your toes, pick up one marble at a time and drop it into the bowl. Do this with both feet to increase toe dexterity and control. This exercise not only helps build precision but also strengthens the small muscles in your feet necessary for intricate pointe work.
Theraband Flexes
Theraband flexes for ankle strength
Sit on the floor with your legs extended in front of you. Wrap a theraband around the ball of one foot and hold both ends of the band. Slowly flex and point your foot against the resistance of the band. Do three sets of 15 reps on each foot. This exercise strengthens and stretches your ankles, giving you the stability and power you need for pointe work.
Heel raises
Heel raises for calf muscle tone
Stand with your feet hip-width apart next to a barre or sturdy chair for support if necessary. Slowly rise onto your tiptoes as high as you can, then lower back down with control. Do three sets of 12 reps every day to build strong calf muscles for supporting elevated positions on pointe.
Stretching device
Foot stretching device usage
Using a commercially available foot stretcher can greatly improve flexibility safely with proper guidance or after doing your own research on how to use it correctly. Spend five minutes every day to gently stretch each foot using the device. This way, you'll gain flexibility without risking injuries that might occur from trying to force an overstretched point manually.