Never, ever have a partner take your leg and raise it in the air, higher than it can go. It's dangerous, and you could tear a hamstring by dong that. Unless your friend is a physical therapist, that is, but it's not a good idea even then. GOT IT?
Okay, now that that's out of the way, read on.
Tendu Split Stretch: Holding onto a Barre of something for support, tendu to the back. Bring it up to arabesque, the to penchee.Hold it there for a few seconds, then bring it down to arabesque, and down to tendu. From there, slide down into a split and hold it for one minute. Repeat on other leg.
Partner Stadlle stretch: With a parter, in a stradlle facing each other. Join hands. One of you (partner A) lean backward, pulling Partner B with you. Hold down in that position for a few second, then Partner B sits up and leans backward, pulling Partner A with them, and so forth.
Straddle Stretch: Sit in a straddle. Grab the insides of your feet and push your head as close as the ground as you can go. (But BE CAREFUL) Then, releasing the death grip on your feet, try to get as much of your body as you can on the floor.
Straddle Stretch 2: Sit in a straddle and inhale. As you [SLOOOOWLY] exhale, lower your chest as low to the floor as it will go, until you have nothing left to exhale. Then ihale, bringing yourself back up into the sitting psoition. Repeat this four times. By the fourth time, you should be able to go much lower than you had at first.
Butterfly Stretch: Put Your feet together and press your knees down as far as they will go. Hold as long as you can. Keep doing this.
Froggie stretch: Lie on your stomach with your legs in the same position as in the butterfly stretch. Make sure your hips are on the floor. After your hips/knees are on the floor, try to get your feet down as far as they can go.
Releve Heel Stretch: Begin in the releve passe position, with one hand on the barre. Take your heel and extend your leg to the front. Carry your leg to seocond, release your heel, and try to keep it in that position (make sure you are correctly places, however, or this will do you no benefit). Plie, with your leg still in second, and releve again, trying to keep your leg in that position. Try and let go of the barre, then close to fifth on relve and souetnou to the toher side. repeat to the toher side.
Straddle Wall Stretch: Lie on the floor with your rear end and legsagainst the wall, with your legs together, knees stright and feet pointed. Open to a straddle, and hold in this position for two minutes. Try and open your straddle more-- the wall will help it "stick" in place and give you a more benifitial stretch. This not only strecthes your muscles but your hip joints as well.
