What You'll Learn
- How to safely perform the demi pointe stretch to improve toe flexibility.
- Alignment techniques to keep the ankles and feet centered during stretches.
- Modifications using pillows to adjust the intensity of the stretch for your needs.
- Post-stretch recovery movements to restore blood flow to the arches and ankles.
About This Video
Welcome to Broche Ballet’s Fast Five series, where we dive into quick, effective exercises to enhance your dancing. In this session, we focus on the essential demi pointe stretch, a vital component of any dancer’s post-class recovery routine. Whether you are working toward dancing en pointe or simply want to improve your arch and toe flexibility, this stretch is a game-changer for foot health.
The demi pointe stretch specifically targets the tops of the feet and the crucial joints of the toes. We begin by flipping over onto the tips of the toes, ensuring we find a deep yet controlled stretch. A key aspect of this exercise is alignment; we aim to keep the ankles together and centered, preventing any misalignment.
By focusing the weight on the big toe, second toe, and third toe, you create a stable and functional stretch that mimics the demands of high-level ballet technique. At Broche Ballet, we believe that dance should be accessible and comfortable. That’s why this tutorial includes modifications for every body.
If you find the pressure on your joints too intense, we recommend placing pillows under your knees or between your hips and heels for added support. This allows you to focus on the stretch in the feet without straining other areas of the body. We will perform two rounds of this stretch, holding for approximately 30 seconds each.
This duration is optimal for encouraging the muscles and tendons to release without over-stretching. Remember to maintain deep, steady breathing throughout the exercise to facilitate relaxation and blood flow. To finish, we incorporate gentle ankle circles to restore circulation and ensure your feet feel refreshed and ready for your next barre session.
Consistent foot care is the secret to beautiful lines and long-term injury prevention in ballet.
