High extensions and split jetes are common goals in ballet. And what are you going to do if you
were not born with those long ligaments, muscles and tendons? You will spending
strength on fighting your own tightness, your ballet shoes and pointe shoes,
while other very flexible dancers are trying to reign in their movements to
maintain form and balance. But, ballet being the way it is, they look better
during the struggle than the tighter dancers. Sheesh.....
Okay Women's C.C. Sabathia Jersey , so what are you going to do if you are not in a full-time ballet school with 10 +classes a week? You may be rushing from
class to a bus stop, or being driven home to finish your home work. If that
means sitting at a desk or a computer station, you may just end up cooling off
those muscles and tightening everything up. Going from a neutral situation to a
negative. We'll get back to this in the next article.
If you can stay after class, you will probably be doing the following:
I think you know already the regular stretching regimens of sitting on the floor, stretching the
legs out in front to stretch the hamstrings ? one at a time, bending one knee,
so as not to be stretching the lower back Women's Greg Bird Jersey , flexing and pointing the foot. After slow stretching, I recommend completely relaxing the legs and letting the torso sink forward,
with a few deep breaths. A la yoga, to release tension before going into a
second position split.
The second position split should be opened as far as you can go WITHOUT pain. Ideally you want to have yourpelvis upright, and
your knees facing the ceiling, with the backs of your thighs pressing into the
floor. In other words you are mimicking the position your legsspine would be in
if you were standing up. No tucking your hip bones under or swaying your back
and rolling forward off your pelvic bone onto your thighs.
So in this position you will do a side bend toward one leg, hang there Women's Gary Sanchez Jersey , breathing deeply, holding the legs straight but relaxing neck, shoulders, face and arms. Circle forward, hold the
abdominals, but allow the upper torso to bend forward toward the floor, keeping
the legs with the backs of the thighs pressed into the floor. Then circle to the
other leg Authentic Aaron Judge Jersey , and then pull up into a straight position. You want a stretch but not anything producing sharp pains. You are applying stress
to the soft tissues, but never painful or sudden movements.
Ahhh ? the splits. A full 180 degree splits depends on loose hamstrings, loose buttock
muscles, loose hip muscles, loose inner thigh muscles (of the derriere leg) and
also a loose spine (anterior muscles front of spine, and lateral muscles on
either side of the spine. I don't have the ?Grey's Anatomy? lingo on all of
this, but as I'm writing I'm feeling every muscle! (You may too Authentic Dellin Betances Jersey , just thinking about it).When you are sitting in the splits it is like you are doing a backbend ? so you must have
stretch in the anterior muscles at the front of the spine, front of the hips,
and in the hamstrings of the leg devant.
So if you can only get, for example, down to a few inches from the floor (or halfway or three-quarter way
down) stretch one leg at a time. Sit down and stretch one leg devant. Let the
back leg bend, and focus on the front leg. Keeping it straight and turned out,
pull forward slowly Authentic Aroldis Chapman Jersey , and when you can't go any further, hold your lower abdominals and let your upper torso bend over. Your weight will
effect the stretch, breathe deeply a few times, and then come back up to a
straight position. Do this four times, and change legs.
As for the leg derriere, bend the front leg into a 90 degree angle so you can lean forward over
it, and extend the back leg to a straight position. It will probably slide
sideways so that it will not be behind the hip as it would if you were standing
up. Slowly move upright Authentic C.C. Sabathia Jersey , stretching the front of the hip, do NOT go to a point of pain. Stretching is DISCOMFORT, not pain. Lean forward releasing
the tension, and turn your leg in. Then straighten up again, and you will feel
the stretch in a different area. Do this several times and change legs.
Another great stretch is to do a side bend away from the derriere leg ? you'll stretch from your thigh through your hip area up the side of your torso.
To finally relax, sit in a splits position with both legs bent. Bend forward right onto your front leg and let the weight of your torso press your
hip, inner thigh and groin muscles into a relaxed stretch. Breathe deeply a few
times and change legs.
If you have any muscles or joints stinging and aching after classes Authentic Greg Bird Jersey , ice. Get a soft gel ice pack, and you can use it 15 minutes once per hour. Icing really feels good. Just make sure the ice pack
is wrapped in a thin towel and does not touch your skin.
Another therapy is a hot bath with a cup or two of apple cider vinegar. This draws the lactic
acid out of the muscles and is extremely relaxing. Epsom Salts are good too, I
think vinegar is better. You won't smell afterwards, honest.
If you are a retired dancer, or are on a hiatus from classes and miss that wonderful
stretched out feeling, I highly recommend the Classical Stretch DVD's.
Http:www.theballetstore has them stocked in the store!
by Alessandra Cardone
SAN MARINO, July 24 (Xinhua) -- The first museum in Europe devoted to the ancient art of Traditional Chinese Medicine (TCM) has opened here, with a series
of joyful artistic events.
The inauguration came a little more than one year after the opening of the Confucius Institute, which was established in March 2015 by the educational
authorities in China and San Mar. ? ?Cubs John Lackey Jersey
