public forum
home forum magazine gallery links about faq courtesy
It is currently Sun Nov 23, 2014 5:08 am

All times are UTC - 7 hours [ DST ]




Post new topic Reply to topic  [ 6 posts ] 
Author Message
 Post subject: Stretching the achilles
PostPosted: Fri May 20, 2005 11:45 pm 
Offline

Joined: Fri May 20, 2005 11:38 pm
Posts: 8
Hello I am new to this post so this question most likely has been answered somewhere else. Just in case I can't find it though can someone give me ideas for stretching the achilles in an effort to improve plie. Besides flexing and hanging off a step what other things can be suggested. :?: I would like to include some different stretches for my students that are safe and age appropriate, ie children under 12 years.


Top
 Profile  
 
 Post subject:
PostPosted: Sun May 22, 2005 9:17 am 
Offline

Joined: Mon Sep 17, 2001 11:01 pm
Posts: 259
Location: Key Biscayne, Florida, USA
Walk up really Big Hills :lol:
This is not a studio based way of stretching the Akilees but it works, well.


Top
 Profile E-mail  
 
 Post subject:
PostPosted: Tue May 24, 2005 8:49 pm 
Offline

Joined: Fri Feb 28, 2003 12:01 am
Posts: 10
Here's the stretch I was prescribed by my physical therapists that has helped me a LOT.

Get a square board, and prop it up at an angle--maybe about 45 degrees. Put your right foot on the board, with your heel on the floor. Keeping your right knee straight, lean forward until you feel a stretch. Hold the stretch for 30 seconds, release and repeat. You really need to hold the stretch for 30 seconds, and repeat it 3 times. Most of us don't hold our stretches nearly long enough to do any good. Then, do the left leg.
The next stretch starts off the same, but this time, when you lean forward, bend your knee of the foot that is on the board. You should feel even more stretch a little lower, from your achilles and down along the bottom of your foot. Hold each time for 30 seconds.

My plie has gotten a lot better since I've been doing these stretches. The first time I held these stretches for 30 seconds, I got sore, and my therapist said to reduce it to 15 seconds and work my way up. So you might have to do that at first.

By the way, I actually saw a dance magazine selling a wedge shaped thing that you would use for this exact purpose. But really, you can just prop a board up at an angle for free. :)

_________________
...And dance like no one's watching you...


Top
 Profile  
 
 Post subject:
PostPosted: Wed May 25, 2005 5:26 pm 
Offline

Joined: Fri May 20, 2005 11:38 pm
Posts: 8
Thanks everyone for your suggestions. :D


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jun 28, 2005 5:55 pm 
Offline

Joined: Wed Apr 12, 2000 11:01 pm
Posts: 662
Location: Seattle, WA. USA
Good suggestions. I just wanted to be sure that we're clear that, technically, tendons don't stretch. The achilles is attached like the end of a hook to the base of the calf muscle, and so when we do these exercises, it's really the calf muscle that being worked and stretched out, not the tendon itself. And as a previous poster found out, you can over do it, so to build up gradually as with any exercise is prudent.

If I'm remembering my anatomy lessons/kinesiology lessons correctly from way back when, muscles stretch (when warm and *relaxed* -- which is one reason why tension is to be chassed away until got rid of), ligaments stretch a little and tendons virtually not at all.

_________________
Dean Speer
ballet@u.washington.edu


Top
 Profile E-mail  
 
 Post subject:
PostPosted: Wed Jun 29, 2005 5:19 am 
Offline

Joined: Mon Jul 26, 2004 11:01 pm
Posts: 194
Location: france
absolutely right: tendons don't strech. You can work on the muscles, a little bit on the ligaments. Take care of the students under 12, take it easy!


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 6 posts ] 

All times are UTC - 7 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
cron
The messages in this forum are posted by members of the general public and do not reflect the opinions or beliefs of CriticalDance or its staff.
Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group