How-To — Stretching For Adult Ballerinas

OMG! My first how-to post! I’m so excited!

Firstly, remind yourself while you attempt these stretches that you’re only human.

Some people say there is a right and wrong way of doing stretches.

I tend to think it’s all a bit open to interpretation.

Okay, so here are the stretches I want to show you today. Enjoy! 🙂

1) The Floor Has Never Felt So Fucking Far Away

This stretch is to release the hamstrings. You want to gently reach down to the floor.

It helps if you stretch your fingers out really wide and express all your pain with your face.

Visualization has been proven to be a powerful tool. Being able to see yourself reaching further may help your progress. So hallucinogenic fungi might be helpful for this one.


2) The Crotch Cramp 

In this stretch you want to place your foot on the barre and gently reach for it. If you feel your crotch starting to cramp up, you’re probably on the right track.

It’s important to aim for straight legs and back in this stretch. But most important is that you fully express how badly you want to reach your foot.


3) The Crotch Cramp — With Port De Bras and Happy Face. 

When you are feeling confident with your execution of The Crotch Cramp stretch, it is probably time to add some delicate ballet arms and ballet face to the pose.

When doing this, you simply want to do the same as the previous stretch, but add some lovely fifth position arms and turn toward the camera/audience/teacher and express your best, delicate, in control, poised ballet smile.

Again, it’s important to hold straight legs and back. But more importantly, your smile should hide the pain you and your crotch are in.


4) The Barre Hang

This stretch is important for developing your front splits. It’s mainly just important that you look really proud of yourself and that you hold on really tight so that you don’t fall onto the floor and break your vagina.


5) The Barre Hang — With Port De Bras

This stretch is fairly self explanatory. You are simply adding some lovely port-de-bras to the previous stretch. We do this because adding another level of complexity to our exercises always helps us progress so much more (as you can see in the photo demonstration.)

It’s really important to relax into this stretch.


I hope you have found this how-to tutorial helpful. If you would like to see any other how-to tutorials from me, let me know in the comments or on one of the social media gatherings.

Zoe xxx


This is a joke.

This is not real instruction.

Don’t do these stretches like this.

Don’t stretch without being really warm first, and I don’t mean warm in front of a fire, I mean having warm muscles.

Don’t stretch without instruction from someone.

Don’t pull those faces.

Don’t be stupid.


Dancing on Empty and Progress Pics

Today was not a great day for me, motivation wise. I was very tired physically, emotionally and mentally. By the time I got some space to fit in a ballet session I just felt completely drained and struggled to find motivation. I didn’t want to dance at all and I struggled through the session.

However, I am aware that emotions come and go, but progress only comes from regular persistence. Regular. Not stopping and starting.

So I pushed on. I think the hardest part of this headspace, for me, is that I usually like to “feel” the music that I am moving to. I become emotionally involved in it. But on days like today, I can’t access it emotionally and it starts to feel empty. My movement feels empty.

Anyway. My gorgeous hubby knew I was struggling to feel good about ballet today, so whilst I was trying to dance, he sneakily took some photos of my positioning. I had mentioned to him that I wanted to take progress photos, but I am always too self concious to take them myself or arrange for someone else to take them — so my good husband took the lead and snapped some pics.

So, below are a few end of second week photos. I am not joking when I say that I have zero flexibility. Seriously you guys, I can’t even touch my toes!!! Maybe I have some flexibility in my ankle? Not sure.

I seem to be attempting some kind of arabesque thing in a couple of the pics. The lower leg photo is where I think my leg should be, rather than the higher pose. I think the higher position is lifting my hip too much. 

So yeah, that lower leg pic is my arabesque. Hahahahaha! I feel so stiff in the hips, I think they may have cemented in place over the years! LOL

The other pic is me pausing before a ronde de jambe. Wait … did I just write in ballet speak off the top of my head? “Ronde de jambe”, yes, I spoke Ballet — OMG, I think I might be learning something!

I will be adding these progress pics to the progress page, but I’ll throw them onto this post just for fun as well…