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Flexibility Stretches For Dancers, Cheerleaders & Gymnasts, Beginners Exercises Routine
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- เผยแพร่เมื่อ 30 พ.ย. 2013
- Flexibility Stretches For Dancers, Cheerleaders & Gymnasts, Beginners Exercises Routine
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#Flexibility #Stretches For Dancers, Cheerleaders & Gymnasts, Beginners Exercises Routine
Donnie shows you great stretches for #beginners #workout. If you're into fitness, ballet, dancer, gymnastics or cheerleading and want to work on training and improve flexibility then this exercise at home workout video is just what you need to get your splits or become more flexible.
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no
I don't get why people be complaining! You gotta work hard for what you want! If you want to be skinny and fit, start like this and go farther. I can do all this now but it hurts! I do more now but you just gotta put this is a playlist and put it as "stretches for every night!" I do this every night and it really helps!
i guess not everyone is as ambitious as you are. WHAT'S YOUR SECRET?
Laila Alaghbari I'm pretty sure noone wants to be skinny
I'm a bit chubby and I could do all this
Amen girl, u preach
No one wants to be skinny lmao
for everyone sayin: its too hard for me, JUST DO IT. if you cant flatten your Back completely, do it as far as you can. Just do the exercises and stretch as far as you can. if you do that, youll be able to do them Clean soon!
Ok, after losing my dad to suicide, getting depressed about work and studies, and getting unhealthy, i'm gonna do the splits within 2 months even if it tears my ball sack...
i am very sorry to hear this... stay strong and healthy
Zoe Gika Thanks Zoe, going all out to get healthy and strong!
***** Goals are worth working hard for! Good luck your side!
***** When i got down i gave up training. That was a bad mistake. Gyming hard and feeling good about it afterwards is very important!
Definitely not! Life must carry on!
I'm a self taught gymnast and this really helps thx!
+_Skampy Pink_ Glad we could help!
+_Skampy Pink_ Hi! i wanna learn gymnastics too on my own! would love some tips
+Helena Titus all I can say is watch a lot of TH-cam videos, stay strong and don't give up!
omg how did you teach yourself gymnastics
+Road to dancing and acting its easy
I’ve been doin this for around 3 weeks and usually every other day. I’ve definitely noticed improvements in being able to reach farther than I could before for all of these stretches :) Tysm for this video ♥️
y'all are getting discouraged because you can't go as far she can. the thing is, she has been doing dance for quite a while, i can tell, as a beginner you shouldn't be able to get that far. i don't even do any dance or gymnastics, but i stretch on a daily basis to keep my muscles from getting stiff (i do track).
if you stretch a bit everyday, you'll get pretty far in a few weeks from now. you don't have to do vigorous stretching everyday, in fact i'd advise you not too as a beginner or else your muscles will get really sore. maybe every other day if you're a little bit flexible, every two days if not.
if your muscles do get sore, ice baths with epsom salt do wonders. i know ice baths aren't fun, but they definitely help out in the long run.
macdawg03 j
Being a bit sore is good because after that, you become quite flexible. Of course too much of everything isn’t good because you can easily tear a muscle.
Same here. I'm training to be a figure skater and the best advice I can give to a beginner wanting to become more flexible is to start doing your stretches once every other day. It'll help give your body time to heal before you start up again. Do it until you find yourself able to start doing it every day. Once you can do it every day, try harder stretches and/or incorporate equipment into them. You just gotta push yourself, and it takes time (some longer than others, everybodys body is different), but you'll be so proud of your progress! Warm Epsom salt baths are excellent for sore muscles. Adding a little lavender to it helps even more 💜
should i be near death after completing this ?
yes
no...And I m pretty out of shape myself
What the near death what are you mean please i want know what you are talk about it guys
Pain is beauty or should I say flexing ,pain is flexing
PS have a positive ,patient,courageous mindset and you can do an impossible to possible.Good luck .
I figure skate so I have to be flexible... I have to do this everyday don't worry. And plus I'm not fit so that just adds to all of it ;-;
I just did this one yesterday and when I was doing the half split I couldnt reach my toes. This is now my second time doing this and I can reach them now! WOW! Thank you so much for the help!
Same I could do this on the first day thought it hurted a loooooottt and was not so perfect.
I've been following this video everyday for two months and I'm getting significant result on my flexibility. I'm learning to do the splits, i haven't been there yet but i'm making progress. Thank you! Definitely the best flexibility stretches I've ever done
I've been doing this everyday for a week and I got my middle splits! Thanks so much!!!
I love this so much! I've been doing this every morning and I can tell there is a big difference in my flexibility. Keep up the great work Donnie. Your da best!!!
Is it normal when you circle your foot it makes two different popping noises
Maci Louviere mine do! I don't think that it's not normal. Sort of like knuckles popping.
Mine pop too. I think it's normal depending on the weight you put on your feet and what you do with them
does this make you flexible
yaa mine too it pops
Maci Louviere I think that happens to me to
My cat thought It was okay to climb on my back and lay there. Then start rubbing on me when I tried the half split stretch lol :)
I am a dancer, have been for 3 years now and I'm not flexible so I'm trying this out and I'm gonna see how it goes. First day doing this, I hope I become more flexible!
how's it helping?
Can you share results?
+Sarafine Duchannes I have some results from doing this for 4 days 2 times a day?
+McKenna Simpson it's going pretty well 😊 I'm getting more flexible!
+Sarafine Duchannes yeh it's going great I'm getting more and more flexible
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Okay so my goal is to get my head to touch my knees. I did this and I can do it! I'm proud. This hurt like hell but I'm gonna keep doing it!
arwen doyle well done!!
Gracexolol how long did it take?
This hurts a lot but I'm more flexible now yay! Thank you
Erica how long did it take ?
Erica how and did u do a split
Inade SUGA 😍
ARMY~
this is so refreshing and energises the body...thank you for sharing
This is going to help me so much! I have fibromyalgia, and this video is going to help me walk without pain. Thank you for sharing such a great video!
You got this girl ❤️❤️
When she said "get passed your toes if you can, I couldn't even get passed my knees.....
I’ve been using this stretch routine since 2016 😂
Same 🤣
That moment when you break exercise rules, and wear your favorite pair of jeans... Then they rip... Lord help me ;p
E Winter lmaoo that happened to me in PE i was stretching then all i heard was something rip
Is anyone scrolling through the comments and not stretching!😜 i am LOL
I have done this routine every day for a good month now. And my heel stretch is better then ever. Just not on my right leg. I have no idea how my left one can do so good
when my right just won't work with me!
The COVID 19 is making me go crazy, this is video is helping me keep up to speed on my stretching
The Lovely Donnie Shows you How to Stretch!
Designed for Dancers,Cheerleaders,Gymnast and *Beginners* !!
Please Share with Your Circle!
Heheh I'm not a dancer, cheerleader, or gymnast and I'm flexible! Thanks ! xD
Ladie Karaoke's hahaha me to
Ladie Karaoke's i will be a gymnast soon tho :)
jolie aranda same but i have to try and get really flexible so i look like i have more experience than i actually do
Aubrielle Grimble i stoped streching lol im not that flexible anymore but i want to start again
I thought I was flexible until I tried these stretches lol I love this video 💓
Can you do a 30 day split challenge videos ... Day 1 to day 30. That would be very helpful
I got my splits in one week by watching their videos....
really????
"for beginners" lol that was hard! i was able to do it though :) amazing videoo!
I really would recommend this for beginners. Especially without warming up the through the hips first. Going straight into this you’re at risk of hurting you pelvis and hamstrings. Good video but honest if you’re not use to stretching be careful
Hi Donnie, I do Gymnastics, Cheerleading and Dancing. But today morning, I had no idea what kind of stretch I should do. Thank you so much for this video! I loved it, it helped and it worked.
I'm doing my first class of cheerleading tomorrow and yesterday I went to an open day for it and it felt like I wasn't flexible at all so I wanted to try to get more flexible. This helped slot for my first day at stretching, and I hope to keep doing these stretches everyday, and not forgetting
Hi ☺ I'm starting to cheer for my local middle school. I was wondering if this would be helpful for a beginner who doesn't have much experience with flexibility?
It will defiantly be helpful for someone with barley any flexibility.
Thanks!
i cant do this, i think i need to do more of easy ones before i can start this
i feel ya.
Avocatul Poporului you should try warming up first so do like jumping jacks and exercises like that
Yeah, this isn’t really a beginner’s stretch unless you were born veeeerrry flexible.
@@ghgdjjx5929 I am a beginner and i can do this just fine. You just have to do it daily and make sure you don't push yourself too hard.
@@ghgdjjx5929 okay then i was a beginner. I was very stiff and I've never taken any dance/sport classes
you have a very calming voice! very nice to listen to!
I do martial arts and have been doing it for almost 6 years now and I made black belt and I've been looking for ways to improve myself and i saw the flexability my gf (a dancer) has so I'm making my goal to have the flexibility of a dancer to improve my range of motion
Thank's for sharing !!! Exellent video !!!-Louis
This helped me the most because I'm not that flexible! Is there more to come?
Good morning Donnie, I'm so excited. I wrote another TH-cam author SofaBar to thank her for her videos. I wanted to thank you as well. You've definitely made me more agile & given my body improvement to how I'm able to get out of bed in the mornings. You're my "wake-up" video. I do your exercises in the bed--crucial to walking ability. HERE'S COPY OF MESSAGE SENT TO SofaBar: I've incorporated a total of 4-5 of your videos, which I use both in the AM (B4 work) and in the PM (B4 bed). Now, I can turn in my bed w/o deep pain. I've also noticed my stance & walk is more graceful....like a dancer. I'm more conscious of my posture when I walk; therefore, I don't limp as much. My legs feel stronger to carry me. You can imagine how great this feels after suffering two strokes last year. I practice with 4-5 other yoga, dancer, Pilates, gymnasts instructors. All you ladies have made an impact on my body's recovery, so I thank you all. CELESTE
I have sciatica and your videos have not only gotten me flexible but also pain free for several months . Thank you :D
I know that it's most likely better for the audio of the videos, but I just don't like the headset, it's distracting from the exercisers visually. Not to mention the breathing sound distortion. Sorry if this comes off as mean, but I think the old mic just works better all around.
On a more positive note, good to see Donnie is still making videos! I was worried she had left.
Yea we are experimenting with that new microphone. I don't like the sound as well as the other microphone however it is much easier for a fitness person who is moving around that a lapel microphone.
We also recently upgraded our large microphones which can be used on a boom pole. They definitely get better sound than anything else. I might try them with a fitness video.
I used them after working out, damn those streches are amazing! All the pain is gone! Thanks a lot xoxo
this is amazing i love it i do it 2 times a day! In the morning and after school!
I don't care if these are older videos....Donni videos are my favorite (sorry if I got the spelling wrong...)
Okay, I can't even reach my foot + I couldn't do the first one .... I'm apparently in a pre-beginners phase. xD
I'll try look for other videos. :P
yeah i think we have the same level of noobness when it comes to this.
MY FRIENDS TOLD ME I COULD DANCE SO I LOOKED THIS UP SO I COULD LEARN MORE DANCE ROUTINES AND IT'S WORKING BUT I CAN'T TOLERATE THIS PAIN. someone pls, i need something i can keep up with.
Waffle Cones Just do stretches to the best of your ability and hold it for 30 seconds and give yourself a little push! Do some other stretches and push yourself and then try it all again and hopefully you will see some progress😊 Remember : train insane or remain the same 👌🏽
Hannah Loughran thanks
Neither can I😂😂
do u have something for people that are as tight as a drum.....
havent stretch for 17 years
I'd like to know that too!
I third that, I loss out to a plank in flexibility.
This channel saved my dancing life
I have cheerleading tryouts next week and I've taken gymnastics in the past, I still have a little bit of flexibility but my one goal is to be able to do a toe-touch without completely failing. This is VERY HELPFUL!!!!
This is really a good stretch I will do it every day to improve ,my flexibility lol thank you :D♡♥
i made it till the first 6mins then i was like bitch im done xD
hi my dauter went through surgery and this total helped her get back to normal thankyou so much.
I am a dancer and I do this stretch everyday. I was already fairly flexible, but now I have all three of my splits, perfect leaps, and very good kicks. Thank you so much! 💗
If this is for beginners, I don't know what I am. :'D
This is the easiest out there
You definitely are not a woman.
She's doing all this this stuff and I can't even do criss cross because it kills my knee😂
😂😂😂 just like my friend
That may actually be a problem. If your knee hurts for more day to day basis things go see a doctor.
It's not normal!!
I play college football and I love following along to your videos. My new found flexibility has really helped me on the field.
I am in love with these stretches, people always try to show me basic stretches, but I'm to flexible for those kind. These type of stretches are perfect for a flexible person 😄
I’ve always loved to dance, but it has always annoyed me that I can’t even reach my toes. I am hoping that this will help me.
And then there's me, who couldn't even get her legs in the position she had for warm up when she was doing the ankles
And then there was me who joined you and we suffered together
I'm like you as well, lets suffer and train to be better together!
Thank you so much because I'm trying out for cheerleading next year and this is really helping me improve my flexibility! And I did this yesterday and today I did it again and it was easier already so thank you so much for helping me and you're an amazing teacher
I found this video yesterday when i was working on my flexibility and i LOVE it, I have decided to do this every morning and night to help improve my flexibility
SAME!!!
While I was doing this, when she said one more time, I was like, "Oh thank you so much I'm dying." Then she says, "One more time." I fall over and yelled, "You lied to me!"
Most beautiful girl I've ever seen. I can't find anything wrong with her!
I join a dance teatro at my school. And then my friend said when the practice is done. She said that i improved a lot. At first i didnt believe at this but when my friend notices that my flexibility improves a lot im so happy. Guys you should try. I did this 2x a day until our final dance then it works out. Now im trying a harder stretches.
I'm I self tought gymnast and this video helped me through all the tough streches I've been through thank you
Lol I am watching this before I start marital arts
+Jebus Llamas Same
I'm doing it for baseball basketball and foootball
Okay so I'm not flexible at all and I want to tryout for cheer leading at my school and tryouts are in 3 in a half months from now. How many times a day/week should I do this?
KARMUH K. once a day should be fine. If you are sore skip a day.
Thank you😊
If you're a boss, after school do it once every two hours. And on weekends, do it once every three hours.
okay thanks :)
Did u get in?
My dance competition is Friday-Sunday so I’m doing these deep stretches to help myself. It’s working really well
i was a cheerleader and gymnast from the time i was 5 til my junior year in high school, this video is really helping me get my flexibility back. i find these stretches even more helpful right after my yoga class!
Why ya'll complaining so much. If you want to be skinny do you eat a bunch of food and watch T.V and complain because your not skinny no. You eat healthy and exercise. If you want to ace a test do you play video games and be nosy on Instagram no. You study your butt off until you know each answer without hesitation. So if you do this video once and say it's so hard I can't do this. Well than that sucks for you because if you work hard life throws wonders at you. Things you never could have imagined you could do. Now stop complaining work hard
6:40 Put the leg youre on top of at a 90 degree angle for an even deeper stretch. :)
the first time i tried this i thought i was near to death but then i kept on doing it everyday and now i can see improvements in my flexibility. thank you so much for this video😊
I am ABSOLUTELY determined to becomr flexible! I failed my dance GCSE (I got an E) and got really discouraged, and I haven't danced since (around half a year) and I have gotten really unfit - I AM DETERMINED! So determined to get better and maybe get the courage to start dance again
She looks better than Kate Upton.
i am not flexible at all and i really want to be. will doing this really help my flexibility?
It will! If you make sure you are warm before you stretch (you can take a hot shower before, do jumping jacks, running in place, push ups, etc.) then make sure you try to stretch as much as possible before trying the splits so you don't pull a muscle because I have done it before and it took me about 5 months for it to heal completely. Make sure you hold each stretch for 30 seconds - a minute on each side and make sure you actually feel a stretch when your doing it. If you don't feel it, then you're not stretchjng it. Try to stretch as much as possible (I stretch every night and at dance) or a few times a week. Don't do the splits unless you are warmed and stretched. also don't freak out if you don't see progress right away. It takes time to become flexible but just keep stretching and you'll get there!! Hope I helped! Good luck!! :)
Audrey Herring Thank you so much! I am working towards getting my splits and becoming more flexible, this really helped :)
I recommend all the flexibility videos from this channel, they really help! Audrey definitely knows what she is talking about, I personally do them after I workout. Eventually you begin to start noticing the changes in your body and it feels really good, it is worth putting the time into. Hope you have a good journey getting there guys! I am personally still working on it myself, I hope to achieve splits this year!
I always stretch when I'm sore, sad, and stressed! It helps relax me! I also do yoga sometimes (on TH-cam) which feels amazing and relaxes me even more than stretching! Plus I'm a dancer so it's important for me to be stretching every night so I stay flexible!!
Yes It will, I recommend the splits video with this instructor if you can't find it go to my stretching playlist on my page.
Quick muscle warm-up before class. Thanks!
This is probably my favourite yoga class so far for dancers because I do must of these stretches in my jazz class as a warm up and want to stay in shape for next year so I’ll probably do this throughout the summer
anyone else flop really badly ??
divya reads on the when one after butterfly position yes lmao
oh god yeah I thought I was in decent shape but those floor quad stretches KILLED ME! I don't know if i can stand up straight, I havent tried yet
Is she trying to kill me?? 😰😬
Ok, so I just work so hard lifting all day, and I am in my bed right now, and my back was hurting, but these stretches are so lovely and feel so good on my back and my legs all from the comfort of my fluffy bed!! THANK YOU so much for this vid, it will be a daily ritual for me. Namaste..
*Love this* I have searched locally for stretching classes but can't find them. Your video is very easy to follow, very impressed!
holy shit lol this is hard af. Im not even in dancing or gymnastics. im still gonna do it cuz it feels right
"Just reach over and touch your toes.",
Me: "AAAAHHHH, Can't reach my knee."
I've been doing this for a little over a week. I couldn't do the quad stretch a week ago but I did my best even though my form was bad. But now I can reach my foot! I'm so excited! Thank you Donny! You're an excellent teacher! I hope you're still doing dance or yoga! :)
OMG this will be great to do during off season for competitions to not get too stiff or lose some flexibility. Thank you so much.
what am I supposed to do if I'm so inflexible I can't touch my foot or reach the ground with my hands during the butterfly?
ZEMYXlove same I can't find any stretch videos that have my level of beginner stretches
It's normal,if you're unflexible.After some time you can do it :)
ZEMYXlove don't worry! Just do this everyday and slowly u will become more flexible
I just started doing this. The first time hurt like crazy. But the second time felt more natural. Now I am going for the third. Is it bad that I am just doing this in a row? Like I play then replay the video. I just need to be more flexible for my dance team. :P I AM SO DESPERATE.
It's not bad, just try different stretches :)
I'm in Muay Thai, gymnastics, and acro and this is so helpful!
I did your beginners workout. It hurt and I'm along way off from doing it as well as you but the blood circulation feels great. Thank You. Oh I'm getting a yoga mat on Saturday and really go for it.
I wanna become a dancer (due to watching dance moms) after a year do you think I'll be good at dance or bad I'm gonna start doing this every day. I see dancers being super flexible I'm kinda flexible but do you think after doing this for a year I'll be as flexible as Maddie
Omg me too !!
Esmarie Finally someone who understands the struggle
You will not be al flexible as Maddie but you should consider starting dance and that will defiantly help you get a lot closer than just doing these vids. I am a dancer of 8 years (I am 11 started when I was 2) and I am really flexible because I was born with it but my twin and sister who do dance aren't as flexible and they dance but again it will help you get closer.
I just want to know if it's normal that I can fold the butterfly position with my knees touching the ground without even pushing down? I thought it was but I never see anyone else being able to do it or I don't remember at least and I just want to know, is it?
+Daisy Lopez I can do this too, but I'm incredibly inflexible so am worried I am doing something wrong with this stretch :S
Me too! And with the elbows touching the ground too. And instead I feel all the pain in the thigh.
But now I can't do it anymore...so the more I do the exercise, the less flexible I am XD
Not a problem I can do it also a lot of people can't though because it is really difficult but it came natural for me. If you need to get more of a stretch fold down and if that is not enough go the the right and left.
I have dance team tryouts next week and I’m super stressed. I hope this helps get me more flexible.
thank you sooo much lol i have done this stretch everyday for a week now and i can already see myself getting more flexible i'm gonna keep on doing it thanks again!!!!!
Donnie was the best.its not the same without her😪😪😪
Is it bad i dance and cant do the first stretch at all ?
It depends what kind of dancing you do
R.O.C RaidersOfConcrete neither can i
Even if you're sore you can do a few simple stretches targeting the sore spots and you'll feel so much better afterward. c:
Been dancing since I was 4 years old. Stretching again to try out for the drill team at my school for my upcoming senior year since I was in it my sophomore year.
I love this video I do it each day before I do the split stretch video on this channel. Please do more dance stretch videos.
not for beginners in my opinion.
thank you! i'm actually not a beginner, but thought it would be challenging for those who are. i will follow your advice. :)
Lol did u realize u replied to your own comment? I have done it so many times lol just don't want u to get picked on from those mean youtube bullies!😄
I couldn't get into the first position😱I'm a beginer
I appreciate your help, Summer! Actually, I was responding to someone else's comment--you have to expand the comments to see the previous ones. I appreciate the sentiment, though! :)
Summer Hamilton ^
I want to start dancing again (after 3 years) and my flexibility is like gone :o
This is the BEST flexibility video I've ever followed along with!!
I just have to say these videos are AMAZING if you stick with it. I am a 5'10, athletic toned body female and ever since I was a child I was extremely unflexible. I remember the humiliation of the President's fitness challenge when all the other girls could move the scale past their toes and I couldn't even touch it. Since then I tried stretching here and there but never stuck with it. Once I started doing this girl's stretching videos nearly every day (I do two of them) I am noticing a major difference. I can now touch my toes and I can rest my forehead on my knee. That doesn't seem like much but it's extremely gratifying to me. You can't look at her and expect to do what she's doing in a week but take small goals, meet those, and continue with it. She says it took it her years, but I'm seeing a major difference in 2 weeks so don't get discouraged. I just can't believe how much of a difference I'm seeing with these videos. They and she are absolutely fantastic. Stick with it everyone! Thank you PsycheTruth !! :)