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Safe stretching Level 1




Keep both of your hips square and your sit bones on the mat. You monitor your own stretch slowly never tug quickly with force. Breathe slowly in through the nose and out through the mouth with the music.

Music suggestion: Using Ballet Class app – Erica Ballet class – Music Lilla 3/4 tempo.

Click here for Important information from Debra Crookshanks, Dance Physiotherapist


How long is the resistance band?

9 ft or 2.7 m long

What strength is the resistance band?

2nd strongest level is suggested.

Where can you buy resistance bands?

In Australia Bloch stores have the bands in red produced for my program. In other countries you could ask your local physiotherapist.

What age could this stretch be executed?

Ages 8 upwards is suggested

How many stretches on each side?

Up to 6 and not more very slowly.

Does the direction of wrapping matter?

Yes wrap en dehors to encourage the stretch in the externally rotated position.

When should this stretch be executed?

Any time you are completely warm or at the end of your PBT class or ballet classes.

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