As we enter 2019 and are setting our sights high, we want to give you a couple ideas on how to keep your dancing en pointe!
Here are a couple of stretches to do every day.
Aim to do something this new year that will bring you to the next level!
Why is stretching important?
Keeping a limber body helps prevent us from injuring ourselves.
As we gain strength, our muscles shorten which can prevent proper use. We need to stretch them in order to maintain their proper function.
Ever see a ballerina lift her leg over her head? She couldn't just do that overnight! She had to work on her stretching every day just like you do!
12 Stretches to Bring that Leg up a Little Higher!
It's cold outside! And when it gets cold, our muscles shorten and ache. Challenge yourself! Try a new stretch every day and keep practicing the old ones from previous days.
Tag us on social media and use the hashtag #musichousestretchchallenge and we just might feature your daily stretch!
Ready, set, stretch!
Day 1: Touch your Toes
Start sitting with your legs out in front of you straight with flexed feet
Reach up high to the sky and fold from the waist reaching for your calves, ankles or feet
Hold for 30 seconds
Day 2: Spine Twist
Start lying on your back
Bend your right leg and hug it in to your chest
Twist so that your bent right leg goes to the left and keep your right hand on the floor
Hold for 20 seconds and switch to the other side
Day 3: Hamstring Stretch
Start lying on your back
Bring your right leg up as high as you can while keeping your knee straight. Use a towel if you need to to ensure that your leg stays straight.
Hold for 30 seconds and switch legs
Day 4: Shoulder Stretch
Keep those shoulders down and back just like we learn to do in class!
Start by lying on your tummy with your arms out so that you are making a T shape
Roll your body to the right, keeping your arms in place. Roll as far as you can before the stretch starts to hurt.
You should feel a nice stretch in the front of your shoulder. Hold for 30 seconds and switch sides.
Day 5: Stretch in Second Position
Start sitting on the ground with your legs stretched out as far as they can go
Fold forward at your waist, reaching as far forward as you can while keeping your knees pointed to the ceiling.
Hold for 1 minute
Day 6: Foot Stretch
Start sitting on your knees
Roll forward and adjust your feet so that your toes are bending backwards as if you are up on releve
Sit back so that your weight is over your feet
This one can feel very intense! To make it a bit easier, put a pillow or towel between your bottom and your feet or under your knees
Hold for one minute
We're half way there, keep up the good work!
Day 7: Lunge Stretch
Start kneeling on one knee with the other leg planted on the ground in front of you
Without lifting your back knee, shift your weight forward over your front knee
You want to make sure your front knee stays over the ankle, so you may need to adjust yourself accordingly
Hold for 30 seconds and then switch sides
Day 9: Seated Cross Legged Stretch
Start sitting with your legs crossed in front of you
Lift your right leg so that it sits on top of your left leg.
If this is intense enough for you, hold here. If you want a deeper stretch, fold forward over your legs.
Hold for 30 seconds and then switch sides
Day 10: Neck Stretch
Start sitting on your knees
Take both of your hands to the back of your neck and gently press your chin to your chest. Hold for 20 seconds
Bring your right ear over your right shoulder. Take your right hand and gently apply pressure. Hold for 20 seconds.
Bring your left ear to your left shoulder. Take your left hand and gently apply pressure. Hold for 20 seconds.
Day 8: Half Pigeon stretch
Start with your right leg in a figure 4 shape in front of you and your left leg extended behind you
Fold over your front leg putting your elbows or forehead on the floor
Hold for 40 seconds and switch sides
Day 11: Figure 4 stretch
Start lying on your back
Bring both legs up and adjust your right leg so that it is making a figure 4 shape over your left leg
Thread your hands through the gaps and hold on to the back of your left leg
Hold for 30 seconds and switch sides
Day 12: Child's Pose Stretch
Celebrate all of your hard work over the past 11 days with this restorative stretch
Start on your hands and knees
Sink your hips back so that you are sitting on your feet and stretch your arms forward
Hold for 1 minute and feel the nice stretch in your low back
Pyotr Ilyich Tchaikovsky was born in Russia and was the first composer from Russia to be brought to conduct and perform work in other European countries. Never heard of him? Let's listen to some of his most popular works, we bet you'll recognize one or two!
5 facts about Tchaikovsky
Tchakovsky was only 4 years old when he made his first attempt at composing when he cowrote a song with his sister Alexandra.
Tchaikovsky originally went to school for ciivl service. He had taken piano lessons through his whole life but didn't fully dedicate himself to music until his late teenage years.
In his early career, Tchaikovsky almost exclusively composed operas. His symphonies however, gained him his reputation.
Tchaikovsky is famous for writing three ballets: Swan Lake, The Sleeping Beauty, andThe Nutcracker Suite
Swan Lake was the first of the three ballets produced. However due to poor staging and direction, was originally deemed a failure and pulled from his portfolio.