Career Development Plan - Ballet Dancers Flexibility and Body

by Liv B
(Australia, Victoria)

Career Development Plan - Ballet Dancers Flexibility and Body


I have a few questions.

1) How come when ever I get my splits I pull the muscle under my glutes (happened on both sides in front splits) and now I can't do them. Any tips? Reasons why?

2) How do you flatten your chest? I have gotten down 3 cup sizes but all ballerinas are flat chested so any help you can offer me?

3) Audition tips as I am auditioning for the 2 selective schools in Victoria/Australia (Australian Ballet School and Victorian College of the Arts Secondary school) after about 3 years of dancing (3 years calisthenics prior to this)?

4)Any way to increase flexibility in general?

Thanks so much!


Reply by Odette
To:- Career Development Plan - Ballet Dancers Flexibility and Body

Hi Liv,
Thanks for your message, it's great to hear from you!

You must be careful and make sure the muscle you have pulled is recovered before you stretch in the splits again. It is most probably hamstring you are slightly pulling. You actually have 3 hamstrings which run right up your legs and just below the glute.I strained one of my upper hamstring in the splits position, so I am especially aware of this muscle.

If it is causing you pain, it is best to see a physiotherapist. However, if you are unable to do this then please don't push too far in the splits until you have let the muscle heal again. And, in future, always always make sure you are fully warm before you stretch. Don't push too far, but stretch within your own range and gradually work to improve it.

Not all ballerinas are flat chested. The experienced ballerinas you see are mature women. Their body is finely developed into an adult, which may or may not include breasts.
If it is in your natural body type to have a slightly larger chest, then there is not a huge amount you can do to change it. However, you could try additional aerobic exercise like swimming or running, which may tone your body more and give it a more athletic look.

You should definitely look at my audition tips page for ALL the top advcie for auditions. Mainly, don't let your nerves hold you back and show confidence in yourself as a dancer. It won't be hugely different from the many other ballet classes you have done, so show what you are capable of and show a presence in your face too. Be full of energy!

Best wishes,

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