Your Ladder Barrel Stretches at Home

Feel the need to have a great stretch and can’t get into the studio immediately? Or you want to add a daily stretch to your routine? Try out these wonderful stretches that you can do anywhere.

Turn your bed into a ladder barrel! Your ballet stretches are possible at home with just a little imagination.

TIP: keep a chair nearby if balance is an issue to help assist in getting into position.

Facing forward: Pick your right foot up and place on top of bed. Lift arms up by ears on an inhale. As you exhale, fold over your right leg reaching your nose to your knee. Keep your hips even and stand firm in your left leg. Repeat three times. On third time, curl forward and turn your opposite ear to the knee.*advanced add on: as you are standing, see if you can lift and lower the leg on the bed.

Facing side: Carefully, pivot to face away from the bed, right leg extended out to the side. The left foot will face forward and hips will stay aligned. Like mermaid, lift left arm overhead on an inhale and as you exhale, side bend over to the right leg. Repeat three times.

Switch legs after completion.

Another great way to stretch out your glutes and hips is a good old fashioned figure four stretch. Sitting on the edge of your bed, keep the left foot on the floor and cross your right ankle over your left light. Gently fold over the leg and lean into the stretch. Remember to keep the right foot in flexion to protect your knee joint.

*Remember to engage into your powerhouse during your stretches. Using your core utilizes your strength while you progress in your flexibility and keeps you safe!

**AND NEVER FORCE A STRETCH. Flexibility, like strength, is a work in progress and not every day is the same. Work into your stretches and remember to breathe!