It's back to school time, no more beach time, no more lounging around, no more spreading your toes. Whether you've thought about dancing or not, treading the sand has been excellent exercise for your feet. feet.

However, to help you recover gently from the holidays, I suggest a routine to wake them up, and strengthen your ankles. So you can get back to the studio with peace of mind.

The exercises présentés s’articulent sur 3 axes de travail : renforcement, mobilité et flexibilité, ils sont à pratiquer pieds nus, de préférence sur un tapis de danse ou de yoga. Pour plus d’efficacité, pensez également à bien respirer et à pratiquer ces exercices en pleine conscience.

You can do all the exercises about twenty times per foot, and if you're a beginner, start slowly, gradually increasing the number of sets. And above all, don't forget to change feet.

Warm-up

Tout d’abord on s’échauffe à l’aide des  balles de massage Rp spiky :

The first step is to roll the ball from the front of the foot to the back, then roll the ball from right to left across the metatarsals.

These exercises should be practised for about a minute per foot. You'll feel the benefits of the pimples, which gently awaken the arch of your foot and activate micro-circulation. It's also perfect for relax at the end of the day.

Strengthening ankles and feet

The must-have exercise reports for all dancers and dancers that they practice classical dancecontemporary or RG. Position yourself facing the barre, or alternatively behind a chair or leaning against a wall, with your stomach tucked in and your back straight, as your dance teacher has taught you.

Statements in 6th place With your feet parallel and your ankles together, do a demi plié, then straighten your legs and stand up on demi-pointes, then back down on flat feet, then another demi plié and so on. Always think about growing taller.

A second exercise to be performed in first position, one foot after the other. Do this slowly, paying close attention to what is happening under your foot.

Start in the 1st position with your feet flat, then do a half-point and go to the toe, come back down through the half-point and come back flat-footed, then repeat.

Strengthening the instep and toes

Elastic exercise bands can be used for a wide range of purposes, from working the feetthe flexibility and theoutside. A pack of elastic stretching bands includes 2 bands of 2 different resistances, to be adapted according to your level and the strength of your feet.

The elastic exercise band has a wide range of uses, for foot work, flexibility and outdoor exercise.

1^er exercice :

Position de départ : Vous vous positionnez assis(e) sur le sol, vos orteils dans la bande, tendez votre jambe, le deuxième pied, bien à plat, vient se poser contre l’intérieur de votre genou plus ou moins haut en fonction de votre souplesse. Vous tenez la bande dans chaque main, bras parallèles au sol.

Exercice :  Pour cet exercice, pensez à bien décomposer le mouvement. Jambe tendue et pied en position flex, passez par la demi-pointe, puis tendez votre pied en pointe en allongeant au maximum les orteils, la résistance est à doser entre la bande et la tension que vous mettez avec vos bras. Vous effectuez ensuite le trajet retour pointe, demi pointe et pied en position flex.. Puis pratiquer des small, rapid movements from half-point to point.

2eme exercice :

Pour le renforcement et la mobilité des métatarses…  Placez-vous, debout et posez tout le pied sur l’extrémité de votre bande. L’autre bout de la bande est dans votre main et vous dosez la résistance. Le but de l’exercice étant de raise the toes in flexion and rest on the ground by feeling the resistance of the tape, an exercise that is as effective as it is unexpected...

Work on toe mobility and proprioception

To improve your agility, have fun with the wooden massage roller from Bunheads Keep the roller perpendicular to your foot, try to pick it up and roll it with your toes, one foot then the other. Your toes will become more reactive, and your dancing will suffer as a result.
This small, portable roller can also be used as a massage roller for the arch of the foot or directly on other muscles.

Stretch your foot with Foot Stretch

The foot stretchcan help you get a stretching of the foot, toes and arch of the foot, as well as stretching the entire the whole leg line.

In a seated position, insert your foot into the sock provided for this purpose, the foot then follows the line of the stretch foot, you then just need to stretch the leg carefully, you stay a few seconds or a few minutes depending on how you feel... it's time to relax.

It's important to understand that the tighter your leg, the stronger the stretch on the foot. Advanced dancers can use the foot stretch when working in a seated or lying position.

Stretching is important throughout the muscle chain, so do a few movements to relax, then repeat with the other leg....

Maintain your routine

The key word in working with the foot and strengthening the ankle is regularity.

To get a pretty dancer's foot, Balleto Dance shop offers you a complete kit, the kit foot stretch including foot stretchthe wooden rollera elastic stretch bandAnd a spin board to work on pirouettes. All these elements can be stored in a specially designed carry bag.

We also invite you to discover more warm-up exercises and instep work on our YouTube channel.  Ils sont présentés par Eden, finaliste de l’émission Prodige dans la catégorie Danse Classique et ambassadrice Balletto Dance Shop.

Romy Lebessou