Edit Article

Community Q&A

Want to get flexible legs, feet, and back? Here's how!


  1. 1
    Lets start with the straddle. The straddle stretch is one of the most basic and effective stretches. First, sit on the ground with your back straight and legs together. Then, using your hands and leg muscles, push your legs out to the side until they can't go any farther. Remember to breath! After your legs are out as far as you can possibly manage, point your feet, and straighten your back. Hold for 30 seconds, and gradually increase to 60 seconds.
  2. 2
    Another stretch is the split. Start off standing up with good posture and in fourth position. Slowly begin to lower yourself onto the ground, keeping your feet pointed, and your knee to the ground. Go as far as you can, and hold for 10 seconds, and gradually increase to 30 seconds, then 60 seconds. Switch legs.
  3. 3
    An easy way to stretch your back is the back bend, or bridge. Start off laying on your back with your knees bent and feet to the ground. Put your arms up and place your hands on the ground as well. Slowly push up until your body is resembling a bridge and you feel a good stretch in your back. Hold it for a few seconds, then carefully come down.
  4. 4
    Now let's do a single leg stretch. It's fairly easy and effective. Start by laying on the ground with your legs together and feet pointed. Slowly bring up one leg until your thigh is resting on your chest. If you can't get your thigh to your chest right away, that is ok, just get it as close as you can. Now, using one hand to hold your thigh to your chest, put your other hand on your ankle, and slowly straighten the lower part of your leg. Try to keep your thigh as close to your chest as possible and keep your knee straight and foot pointed. Hold it for 10 seconds. Switch legs!
  5. 5
    An easy way to stretch and strengthen your feet is ballet releves. Put your feet in first position, (first position is when your heels are together and your toes are facing outwards) and sink into a small demi-plie. Slowly rise onto your toes, and try to balance there. Then lower back down and repeat a few times.
  6. 6
    This is the most basic foot stretch out there. Simply massage your feet. Then crack your toes, and bend them outwards and inwards. This will give your metatarsals a good stretch.
  7. 7
    This exercise is good for stretching your arch. Simply take a tennis ball and roll your foot's arch with it.

Community Q&A

Unanswered Questions
Show more unanswered questions
Ask a Question


  • A good way to get flexible is to hold a straddle every time the commercials come on TV. Commercials last for a good 3-4 minutes, and are frequent, so this is a great way to stretch out your hamstrings!
  • These exercises will definitely make you ache at least a little, especially if you are just starting out. A good way to reduce pain is to simply massage the area, and imagine how cool you will look when you get your split all the way to the ground!
  • You have to give it your all! What's the point of stretching if you're not trying?
  • Hold it each stretch for at least 10 seconds! It won't get better if you don't hold it!
  • If you are serious about being flexible go to a gymnastics class.
  • Make sure to warm up beforehand so you don't pull anything!
  • Be patient. It's going to take a while to become super flexible. It takes time.


  • If you experience sharp pain and/or a weird tugging sensation, stop stretching right away. You don't want to tear a ligament!
  • The back bend stretch can be dangerous if not done correctly, so be careful!

Article Info

Categories: Dancing | Warm Ups Stretching and Flexibility

In other languages:

Español: volverte flexible con un mínimo de dolor, Português: se Tornar mais Flexível sem Sentir Dor

Thanks to all authors for creating a page that has been read 50,502 times.

Did this article help you?