Surely the Rockettes can vouch for the significance of a good stretch? Even if you’re not performing on stage, you might benefit from some of the flexibility exercises they use.
To sum up, the Radio City Rockettes’ concerts are a treat for the eyes. One of the most important aspects of their performance is their synchrony and stamina, which allow them to do roughly 300 kicks every concert. Adding to the “Wow!” aspect of the “Christmas Spectacular” is the dancers’ incredible flexibility. “Eye-high kicks” of the Rockettes, a “toe to eye” kick performed with legs parallel but slightly crossed, are a well-known trademark of the group. There’s nothing else to say.
Even though the dancers make it appear effortless, the choreography is a labor of love for the crew. Even if you don’t plan on becoming a professional dancer, you can benefit from following in the footsteps of the Rockettes when it comes to keeping flexibility. If you want to keep your body in the best possible shape and avoid injury while working out, stretching is a great way to go about it. For lean, strong thighs, try these 7 lower-body exercises from the Rockettes.
When it comes to flexibility, the Rockettes have it all. Now you can, too. They all contribute to the dancers’ ability to handle the rigors of their performances. It’s important to maintain their hips limber in the “Snow” scene, for example, using hurdler stretches and hamstring prep in the “Standing Hamstring” scene. Even if you can’t stretch as well as the Rockettes, these exercises can help you maintain your flexibility. Makeup for the Holidays, with Two Rockettes’ Help (Related)
Flexibility exercises used by the Rockettes
Method: Hold each stretch position as long as it tells you to.
For this exercise, you will need a mat, a towel, a yoga or stretching strap, and a high bar or table.
Hurdler Stretches out your arms
Keep in mind that even though the Rockettes have perfected this stretch, it may not be suitable for everyone. The hurdler stretch isn’t recommended by some doctors because of the stress it might put on the knees.
A. Sit with legs stretched in front of the torso, feet flexed, and hands resting on the thighs. Bend left knee and tuck sole of left foot into right thigh, then gently wrap the left leg over the right. Sit tall with your back straight and your shoulders aligned with your hips.
As you engage your abs to keep your lower back stable, softly bend forward from your hips and slide your hands down your legs toward your ankles. In order to experience a stretch in the right hamstring and calf muscle, keep your back flat and head aligned with the spine.
Hold the position for 30 to 60 seconds. Reverse the process by switching sides.
Stretching the Hamstrings with a Step
Stand in front of a step platform or staircase. Heel on the platform with a flexed foot on the heel of the right foot.
B. Keep your back flat and your hips square while bending your left knee and leaning forward.
Hold the position for 30 to 60 seconds. Reverse the process by switching sides.
Stretching the Psoas Muscles While Squatting
A. Begin by bending your knees to 90 degrees and placing your left foot forward. In order to support the lower back when exercising, tuck the pelvis under and engage the abdominals.
Stretch out your right quad and hips by slowly leaning forward.
Hold the position for 30 to 60 seconds. Reverse the process by switching sides.
Intense Stretch on the Far Side
A. Stand with your feet flat on the ground and shoulder-width apart. B.
Step out to the left, keeping your shoulders and hips aligned, to the left of the center of attention. Keep your knee and foot vertically aligned as you slowly lower your body. The left thigh should be almost perpendicular to the ground at all times.
Hold the position for 30 to 60 seconds. Reverse the process by switching sides.
Asanas for the Hamstrings
A. Lay flat on your back with your legs outstretched. Wrap a towel or a strap across the left foot’s arch.
B. Slowly elevate the left foot up toward the ceiling, maintaining the knee straight while the right leg and hip remain attached to the floor. Keep your upper body relaxed by keeping your elbows bent and your arms linked to the floor.
Hold the position for 30 to 60 seconds. Reverse the process by switching sides. Replicate this exercise with your legs extended straight out in front of you.
Using a Table for Hamstring Stretching
Stand in front of a high bar or table. Make sure your right foot is flexed by placing your heel on the table.
Bend left knee and move chest toward right leg, maintaining back flat and hips square. B. Soften the knee of the left leg.
Hold the position for 30 to 60 seconds. Reverse the process by switching sides.