🩰 I train you like a dancer to gain flexibility, mobility & strength ✨
Sharing with you my flexibility and conditioning exercises, drills, and stretching techniques that will help you unlock your movement capabilities
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That looks amazing. I’m going to try that Thanks 🫶🏼
Rotation, mobility, strength or flexibility? What is the most important? The answer is ALL THESE QUALITIES combined together often at the same time. My training techniques incorporate all of this but here l’ve focused on the STRETCHING element of flexibility training using a mix of active & passive stretches (but of course with a little sprinkle of strengthening too!) ✨always warm up before stretching, even if you’re pro ✨value strengthening as much as stretching ✨to unlock your full hip mobility range, work equally on internal & external rotation along with flexibility ✨don’t forget to breath! We’re all guilty of it even if the stretches are intense, focus on relaxing rather than tensing up & holding your breath; particularly in passive style stretches ✨consistency is key (I know you’ve heard this before but we say it for a reason) Splits are a flexibility goal for many of us, not just dancers. With the right training, guidance, and commitment, anyone can improve their leg flexibility and hip mobility, achieving amazing results by stretching correctly and safely. Here are some of the best dynamic and passive stretches for splits with a mix of strengthening while stretching. It is so important to build a mix of strengthening into your flexibility routines. 📌Aim to do this routine 3-5 times per week when you are warm after class or a workout. THE STRETCHES:👇🏼 10. Half Split 45 second hold 9. Low Lunge 45 second hold 8. Half Split Turnout 1 minute hold 7. Half Split Side Port de Bras 1 minute hold 6. Pelvis Tuck & Arch 10 slow reps 5. Feed the chickens! 🐣 10 reps 4. Active Hamstring Fold 1 minute hold 3. Pike Reaches with Block 8 reps 2. Single Leg Active Hamstring 45 second hold 1. Lunge Knee Taps 8 reps Happy stretching! 🥰 💻Train with me online www.movementbygwendolen.com
Tell me please does it really help to get a balance while dancibg?
How I break in my new pointe shoes! 🩰 satisfying ASMR Tips to help mould your new shoe to your foot. Each dancer is different in their methods for breaking in pointe shoes. These help me 🫶🏼 after this routine of smashing my shoes around 😅 I then spend time pony walking and rolling through the demi pointe
This simple but effective stretching hack makes such a difference to your flexibility practice! Save this 5-minute leg flexibility routine to improve hamstring, back of the knee & calf flexibility, helping you progress your splits 💖 THE ROUTINE👇🏼 ✨ Add 20 x reps of Flex & Points followed by 20 x reps Ankle Circles (10 x in each direction) to all the below stretch leg holds on each side. Your ankles should feel warm & mobilised after! • Hip Opening Half Pancake (great for middle split) • Hamstring Hold • ITB Hold (try not to take this into too much of a spinal twist - you’re targeting the outer hip & leg) • Wide Parallel 4th • Mini Split on Demi Point (back foot) Slowly drop lower & lower in stages into your front split keeping the dynamic flex & points at each stage
Amazing
Day 2/14 days of Middle Splits Flexibility where I’m going to share with you some of my favourite splits exercises that will strengthen & stretch your adductors & hip rotators. ✨ Hip Opening Flow Lunge This is a great core & hip strengthener as well as deeply stretching your inner hips. Enjoy the flow of movement, take your time, be conscious of the turnout of your front leg. • Aim for 8-10 x reps each side
🎉 Day 1/14 days of Middle Splits Flexibility where I'm going to share with you some of my favourite splits exercises that will strengthen & stretch your adductors & hip rotators. 👉🏼 Hip Opening Flow Lunge This is a great core & hip strengthener as well as deeply stretching your inner hips. Enjoy the flow of movement, take your time, be conscious of the turnout of your front leg. • Aim for 8-10 x reps each side