Have a designated area for stretching that is free of all clutter. If this isn’t possible, clear away any obstructive material (e. g. breakable china ornaments, expensive objects) from the area you will be using. [1] X Research source Wear comfortable clothes (such as a tracksuit or bike shorts over a leotard or tight-fitting crossover). [2] X Research source Pull long hair back into a ponytail or a bun so it isn’t distracting. If you have hard floors you may want to use a mat for floor stretches.

In addition, do circles with your feet, along with demi plies, plies, releves, and jumps to warm up your feet. [4] X Expert Source Geraldine Grace JohnsProfessional Ballerina & Ballet Instructor Expert Interview. 11 November 2020.

Stretch your hamstrings in a standing position by crossing your ankles and bending forward as far as possible. Keep your feet together during the stretch. Hold for 20 seconds and then repeat, crossing your legs in the other direction. [5] X Research source Stretch your hamstrings by bending forward and placing your hands on the floor with your knees bent. Slowly straighten your knees without taking your hands off the floor.

Allowing another person to stretch your feet may result in over-stretching and injury. Jamming your feet under a door or standing on top of your bent toes may cause injury. Use caution if using a foot stretcher.

Keep your back flat. Keep both legs turned out.

Practice to be able to do regular splits with both legs extended.

Do rights splits by putting your right leg in front of you and your left leg behind you. Do left splits by putting your left leg in front of you and your right leg behind you. Do center splits by extending each leg at a right angle to your body.

Do not over-stretch. Stop if this exercise is painful.

Standard lunges: Stand with legs hip-width apart. Maintain a straight posture. Step forward with one leg and lower your body until your front thigh is parallel to the floor. Your rear knee should touch or nearly touch the floor. Repeat with other leg. Side lunges: Stand with legs hip-width apart. Maintain a straight posture. Take a big step to your right side, bending your right knee and lowering your body until your right thigh is parallel to the floor. Your left leg should remain straight with your foot in contact with the floor. Repeat with the other side.

Perform pirouettes en pointe or demi pointe[12] X Research source depending on your skill level.