Stretching Before Ballet: Do’s and Don’ts

Whether you're getting ready for a Ballet Fusion class or practising at home, how you warm up matters. Stretching may seem like the obvious way to begin, but doing the wrong type of stretching at the wrong time can actually increase your risk of injury rather than prevent it.

So, should you stretch before ballet? Yes – but it’s all about doing it right.

Why Stretching Matters Before Ballet

Ballet requires mobility, control, and strength. Stretching prepares the body by increasing blood flow to the muscles and improving your range of motion. But it’s not as simple as holding a hamstring stretch and calling it a day.

Before any ballet or ballet-inspired workout, you want to focus on dynamic stretching – not static stretching.

Dynamic vs Static Stretching: What’s the Difference?

• Dynamic stretching involves moving through a range of motion with control. Think leg swings, hip circles, lunges, shoulder rolls, or gentle pliés. These movements gradually increase your body temperature and get your muscles ready to work.

• Static stretching means holding a position for a prolonged period (e.g. sitting in a split or reaching for your toes for 30 seconds). While great after class to help with flexibility, it can actually make you less stable and powerful if done before dancing.

In short:

• ✅ Use dynamic stretching before ballet.

• ❌ Save static stretching for after class.

The Risks of Static Stretching Before Class

Research shows that holding long static stretches before physical activity can:

• Decrease muscle power and reaction time.

• Reduce joint stability.

• Increase the risk of injury due to overstretched muscles that aren’t yet warm.

This is especially important in ballet, where control and alignment are key. Starting cold and over-stretching can lead to muscle strains – particularly in the hips, hamstrings, or lower back.

Your Ideal Ballet Warm-Up Routine

A good warm-up doesn’t need to be long. Just 5 to 10 minutes of thoughtful movement can make all the difference.

Here’s a dynamic stretching sequence you can use before class:

Sample Pre-Ballet Warm-Up

1. March or jog on the spot – 1 minute

   • Gently raise your heart rate and wake up the body.

2. Shoulder rolls + arm circles – 1 minute

   • Loosen upper body tension and increase mobility.

3. Standing leg swings (front to back) – 10 per leg

   • Keep the core engaged and movement controlled.

4. Gentle pliés in first and second position – 10 reps

   • Warm up your hips, knees, and ankles.

5. Tendu and dégagé series – 1 minute per leg

   • Activates the turnout muscles and improves coordination.

6. Hip circles and lunges – 1 minute

   • Mobilise the hips and wake up stabilising muscles.

You should feel warm, focused, and energised – not floppy or overstretched.

Final Tips for Warming Up Well

• Start gradually – Don’t launch into kicks or high extensions right away.

• Focus on breath and control – It’s not about speed, but quality of movement.

• Listen to your body – If something feels tight, gently ease into the movement. Don’t force it.

And remember, if you’re short on time, it’s still worth doing even 3 minutes of warm-up. Your body (and your dancing) will thank you.