Repeat this motion ten times going forward, ten times going sideways and ten times going backwards. Use your heel to push you forward, let your toes lead on the way back. When your foot is extended to the front, make sure it is lined up in front of your bellybutton. The more repetitions you perform, the more your endurance will increase. As you build up strength and stamina, add more repetitions to your practice time to further increase your endurance.
To make the exercise even more beneficial, try doing the exercise while focusing on one part of your foot at a time. Isolate your ankle and point only with your toes. Then isolate your toes and point through your ankle.
Make sure to use capital letters, not lowercase. After you finish the alphabet, try writing your name or even entire sentences.
It doesn’t really matter what you hold onto, as long as it’s something stable. If you don’t have access to a barre, try using a countertop or the back of a dining room chair. Try repeating the prance exercise again, but turned out into first position.
Your weight should be centrally positioned. Don’t put too much weight on your big toe or baby toe. Glue your inner thighs together and engage your abs. Practice your releves until you can easily do 8 on the right side and 8 on the left. This will strengthen your metatarsal, or the ball of your foot. [6] X Expert Source Geraldine Grace JohnsProfessional Ballerina & Ballet Instructor Expert Interview. 11 November 2020. You can also do risers to strengthen your feet. Stand with your feet in parallel, then rise up, keeping your ankle bones together as you do so. [7] X Expert Source Geraldine Grace JohnsProfessional Ballerina & Ballet Instructor Expert Interview. 11 November 2020.
To reduce cramping, roll your arch out with a golf ball. Place a golf ball under your foot and roll it from your toes to your heels. Spend fifteen seconds under your toes, under the arch of your foot and then under your heel. Then slowly roll the ball back and forth without stopping. Try freezing the golf ball for the ultimate roll out.
Take care not to overstretch your foot. You should never feel more than a small amount of pressure while stretching. If your foot gets overstretched, take a break from stretching for a few days. Foot stretchers are available online or you can make your own. Take a sanded piece of wood (about two times the length of your foot) and use a glue gun to glue a sock around the circumference of the wood. Take a Thera-Band (which you can buy online) and tie it in a knot a fist’s width away from your sock. Slip your toes through the knot in the Thera-Band and rest your heel on the sock to stretch out your foot. [10] X Research source
Make sure to isolate your toes from the rest of your feet, so the only part of your foot that is moving is your toes. [12] X Research source Focus on keeping your leg straight as well. Do not let it rock from side to side.
This exercise is especially helpful if you’re having pain in the ball of your foot or cramps in your toes.
