ANKLE STRETCH AND STRENGTH FOR DANCER FEET (No Theraband Needed!) Improve Arch Strength and Pointe
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- เผยแพร่เมื่อ 1 ส.ค. 2024
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Hey there! My name is Gaylyn Lareese, and I am dancer living in Los Angeles. For as long as I can remember, dance has been a part of my life and has truly shaped my personality, my opinions and my life goals. I believe dancers are more than pretty performers on a stage or in a video. True dancers know that dance is how we learn and move through life. It’s the way we’ve chosen to grow to be the people we are meant to be. This is why I call us artists and movers! On my channel I make content for every aspect of dance life including dance tips, dance discussions, and dance entrepreneurship. Join me as I take my love for dance to the next level and hopefully encourage you to do the same 💙
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Disclaimer: Information in the videos on this channel are not intended to help treat injury. They are only intended to provide information to help enhance dance performance. Please speak with your doctor before attempting any form of injury rehabilitation. - บันเทิง
Trying to prep my body for pointe work and my upcoming semester for next year! Girl you're gonna have me right!!!!!!!
This video will definitely help with that! Good luck on your journey to pointe shoes🤗💙
I want to thank you! I'm a stroke survivor, determined to walk again. I'm going to incorporate this into my rehab. This is going to really help ❤❤❤
This really warms my heart 💙. I’m sorry to hear you are going through that but I’m happy you are on the mend🤗. Run it by your PT first, but I’m wishing you a speedy recovery.
I know that you're a dancer and there's so much more to life than these things, but I'm so glad that after so much scrolling I found a youtuber, a dancer who looks like me and with feet like me. It makes me feel like my goals are achievable. I really wish I had a resource like you when I was younger, but I'm so glad to have found you today!
Is sad that such quality content hasnt got the attention it deserves yet
Thank you for watching! Please share with your friends to help this little community grow 🤗
I'm 55 years old taking dance lessons. I was told that my ankles are "weak" Did a search for Ankle strengh and among all the channels I found yours caught my attention. I really enjoy these exercises and I will not only do them for my dance clases, but for my other exercises. Thank you.
I’m so glad you enjoyed it!🤗
You somehow didn't make me feel bad about myself but still helping to improve. So thank you!
You’re welcome! I’m glad it was helpful🤗
I have once again decided to do a dance technique above my physical ability. And you were the first person who algorithmic presented you. I am in my late sixties and have decided to challenge my body to move again after Covid and am performing solo Zaouli mask dance.
Your workout was an eye opener to discover how limited the mobility is in my ankles 💔
Thank you for being here.
I will do this every other day to be careful but right after the exercise I felt better! Hurt like hell, I hope the aftershock won’t be too bad the next day.
I’m so glad the video has been helpful. I hope your mask dance performance goes well too!🤗💙
Absolutely love this video! Love how you broke everything down; what things are targeted and why. I am a dancer and have been having issues with my feet lately and realized my ankles could use some more love. This video was sooo good! Especially since I am still dealing with an ankle sprain. Did the first round and my feet and ankles were cracking left and right!! Adding this to my everyday routine and can't wait to see how strong my feet get. Thank you for posting and love the content!!
I’m so glad you enjoyed it! Take care of that ankle and don’t overdo it🤗
Update
Yes !! I needed to see this as I'm having some pain in my left ankle from repetitive motions. I just want to be able to strengthen my ankles once im able to do more movement again
As an athlete that has been diagnosed by multiple doctors of “having the stiffest ankles/flattest feet I’ve ever worked with” thank you thank you thank you 🙏🏾 just did the exercise for the first time and it feels great.
I love getting comments like these! So glad you could feel the difference 🤗💙
This is a game changer for me. I am using this video several times a week for my Chicago style Steppin class and always had issues with my right foot. This is such a great help thank you
Wow, I can already feel a difference in the ankle I injured over a year ago that has never regained proper strength and is becoming increasingly unstable. I not a dancer, but know a lot of them, so I knew a dancer's approach to ankle strengthening would be wonderful.
I'm shocked at how immobile my toes are. I'm going to have to work on that, too. Thank you for taking the time to make this video.
I love reading comments like these! So glad the exercises are working for you and you’re noticing a difference. And yes, more mobile toes means less falls in the future but the mobility will definitely increase as you continue the stretches. Congratulations on the progress 💙🤗💙
Gonna do this everyday to try and get on pointe!
I'm so glad your getting so many positive comments I do ballet and for awhile I didn't feel motivated so I stopped putting effort and now I'm not the best so I want to improve I have a recital in 2 weeks it probably won't be enough time to gain all of my goals but at least u will improve which is enough for me
That’s great. We all flow back and forth on our dance journey honestly. I hope your recital goes well 🤗🩵
Thank you very much! As a balletdancer I struggle a lot with foot strength! :( I will definitely work on them with your video this summer ❤️🥰
Thank you so much my girl!! My feet and ankles feel so much better after going through your video. Peace and blessings sis!
I love that you felt some immediate improvement! Peace be with you too 🤗🩵
I didn't even know stretches like this existed!!
Thank you for the timers and showing which muscles these hit! Very helpful! I’ve been having weird back pain, and I really think it stems from my feet. I’ve never been able to wear cute shoes bc I have super narrow feet, so mostly sneakers. Thank you!
tysm I am trying to get a better pointe because mine is horrible
Thank you! I'm a novice pole dancer and my instructor has recently let me know I'm ready to try out some stuff in heels. I already have weaker ankles (very flexible joints in my family leave them prone to rolling and spraining) and, for pole, I'll be wearing 7in heels so I definitely need all the ankle support and strength I can get!
Yes! Good for you for getting to work on it ahead of time so you can do it safely. I’m glad the video was helpful🤗
I'm not a professional dancer and have never taken any classes, I have been playing just dance for exercise though and my ankles have been hurting. These stretches and exercises really helped me to feel better in my ankles. I appreciate you taking the time to share these with us, thank you!
I've seen so many stretch & exercise videos and this is the first one that has a timer and you can do it along with the video! Revolutionary lol thank you so much!
I’m 52 working to get on pointe and happy to find this video to help get my ankle strength up at home and the gym. Off to class now thank you🩰
I've been doing this exercise a lot and now I have steel ankles, thank you so much
Ankles of steel lol. I love it! So glad to hear that it helped 🦾😄
I'm not a dancer but I have done this routine many times already! It feels real good
This has been so helpful!! Thank you, I’ve rlly seen improvement. Love your videos so much ❤️❤️❤️
That is some of my favorite feedback to hear. I am so glad you enjoyed it and have seen improvement 🤗
I have been doing these exercises everyday for about two months and have seen a lot of improvements!
So excited, my knees and ankles are not the strongest so I’m so grateful for these ankle strengthening & stretch routines
That last stretch… woof, i was REAL gentle. My feet n ankles were like “keep it cute m’am, you know we ain’t done anything like this before”
Yes, there is no shame in keeping it cute when necessary 😉. I’m so glad you’ve been enjoying the stretches! I hope you start to feel a difference soon.
Lol that’s relatable!!
If sports would show this to their players before doing anything involving moving ur ankles as well, ankle injuries will possibly decrease but im glad that im doing this for also dance but not related to ballet or modern. I use to play soccer and lacrosse and it also took a huge toll on my ankles and here i am stretching them fully and safely.
Yes, our ankles are so crucial! I’m glad you found the video and enjoyed it 🤗💙
@@GaylynLareese your stretching videos are very helpful
Thank you so much for this!
Omg thank you 😊🙌🏾💕🙌🏾🙌🏾I just did this and I can feel it! My feet HURT every time I’m in class and I know it cause I’m still all over who would of that to strengthen my lower legs not just stretching my upper body! I’m going to try to do this daily!
Strong ankles will definitely help you see a huge difference in your dancing. I’m glad the video was helpful! 🤗
I've been looking for such a lesson for ages, thank you teacher 🙏 🌞
I just started ballet as an adult and this is a game changer!
Love your energy and this routine! Such a beautiful voice! Thank you!
So glad you enjoyed it! New videos coming soon 🤗
I’m the same I’ve always had incredible balance and ankle strength but not that much flexibility and even though I’m not in any sports anymore I still like to maintain my strength and flexibility.
I used to be in ballet, gymnastics, tumbling, and competitive cheer wich gave me a variety of skills and strengths.
Yep! All of the strengths required for those practices definitely cross over. I like to think of them as the athletic arts😊
Great exercises! Thank you 🙏❤️
This is so good. Thank you!
Just found you while looking through some ankles routines and I'll definitely try your stretches 🙌🏼
Let me know how it goes😌
I love how you are giving clear instruction and at the same time explaining things in depth. Learnt a lot from your video. and of course I've clicked subscribe. Thank you
Welcome to my internet fam 🤗. I'm so glad you enjoyed the video!
I enjoyed it so much and I hope it works ✌ Thanks a lot!
thank u so much! my body is burning now! i have been doing this video almost every day now!
Make sure you take a rest day so your muscles have time to repair 😉. I’m so glad you’re enjoying it though!
Thank you so much for your content, it is helping me and so many other people. As a beginner dancer I am blessed to have found your channel. You spirit is beautiful
I’m so glad you’ve been enjoying them 🤗💙
I am also trying to get into pointe this upcoming year so I am trying my hardest to make pointe because it is my dream. I am on day 2 and they already feel stronger. thank you so much!!
Best of luck! Hope you get into pointe this year 🤗
Love this!!!
I have been dancing ever since I could remember and point has always been my dream and yesterday I had my pre-print class in my dance teacher so that it could be possible that I could start point this summer and she said that she has some videos for me and she sent me this one and one more this one really help me my ankles feel on fire but I’m really glad and this helps me a lot
Wow, that’s lets me know the videos really are doing their job! I’m so glad you enjoyed it 😃
Tnx for this. I realy need this. ( from a all around dancer form the Netherlands)
I've tried many ankle stretching and strengthening exercises, but none have helped me more than this one. I'll only have u to that when my feet are ready for pointe shoes!🩰
Oh that’s so sweet🥹. I’m so glad it was helpful for you! Wishing you the best on your pointe shoe journey💙
@@GaylynLareese back again! been on pointe for a few months now although ive been on holiday quite a bit. my feet are so much stronger (for me at least) and starting to come off the bar more now! thank you sm for this! would recommend
I really enjoyed this. I wanted to recommend a stretch and strength/conditioning for heels technique.
I've been realising just how bad my ankle stability is after taking up figure skating again. So glad I found someone to help with it!!
I have a video on balance exercises to help with core strength as well if you want to change things up. Hope you’re enjoying being on your skates again🤗
@@GaylynLareese I'll definitely look into your other videos, thank you!
Thanks for this. I'm rehabbing from a broken ankle and metatarsal so this is helping me tremendously.
I’m so glad it was helpful! Hoping the rest of your rehab/recovery is smooth🤗
Great routine Gaylyn. Thanks for the vid
I’m glad you enjoyed it! Thanks for watching 🤗
I really needed this today!! This really helped so much 14:21
Thanks so much for this video! I've been struggling with weak ankles for years (first in salsa for my spins, now in Irish for staying in relevé). I tried these exercises the day before my last class and already noticed a huge improvement
I’m so glad they’ve been helpful🤗
Awesome!
omg i'm not a dancer, but i just needed to strengthen and stretch my feet... will be doing this regularly!!! soooo good.
I’m so glad you enjoyed it🤗💙
amazing video! love the mix of follow-along and expertise/theory, super well put together :)
I’m so glad you enjoyed it 🩵🤗🩵
Great video! Thorough and smart.🙏🏽
Thank you!
wow what a video! I never found something like this! Please keep teaching us :D
Glad you enjoyed this one! I’ve got lots of other stretch videos on my channel. Maybe you’ll find another one you like 😉
Thanks for this!
Glad you enjoyed it🤗
in the home stretch of recovery from an anterior AND posterior impingement from a particularly rough landing in my advanced adult class last month (eyeroll) and finally able to do more diverse exercises to regain my strength & flexibility. I was so sick of my TheraBand exercises from PT and thought this video was so very thorough and my feet/ankles/calves felt so very nice and warm before getting back to class. Thank you
I’m so glad you enjoyed it! Hope the rest of your recovery is swift 💙
Thank you
Love your videos!
I’m so glad you are enjoying them! Thanks for supporting 🤗💙
love this! i suggest that is you have a theraband use it on the sitting toe grabs for an extra stretch and strengthen.😊😊 anyways love this stretch!🎉
Thank you for this
I’m glad you enjoyed it 🤗
Thanks!
You are so welcome 😌💙
I don't know why but i have thee stiffest ankles, flat feet, and stiffest hips, this is harder than it looks but you my love are a gem...thanks for making me feel like I can absolutely get better over time i wish i started this years ago, but I'm here ❤
Exactly, you’re here now! Thanks for joining me for some stretch time. I can’t wait to hear when you’ve seen some progress. 🤗🩵
Thank you for this! I'll definitely incorporate these exercises in my warm-up to improve the mobility and stiffness of my flat feet.
Yes, my arches drop sometimes too and these defiled help. So glad you enjoyed some of the stretches 🤗
Amazing! So useful for flat feet!!
Yes! So glad you enjoyed it🤗💙
Im getting into dance much later than my peers, I mostly do contemporary right now but I want to get into ballet and some day I’d love to go en pointe. Hoping this can help give me a head start!
Wishing you the best of luck on your dance journey 🤗💙
Very great and informative video! Sadly I found out at exercise 3 that there's no way I'll ever be able to dance standing, my ankles, knees and feet are too hypermobile to support up and down movements and I'm pretty my knees subluxed 3 at least times. But I'm happy I gave it a try! Maybe in the future after I get good braces or corrective surgery I'll come back!!
I just had a hiatus of 2 months from my pointe classes and I was thoroughly shocked by how weak my ankles were when I went back into class today (my corou were embarrassing- I could hardly stop my shoe pulling back, and don't even ask me to do a controlled asharpe releve to 2nd) this TH-cam video has given me confidence, I'll be doing this workout at least 2x a week and I'll let you know how my abilities improve!
I was always struggling with echappe releves even with strong ankles😩😅. Hope you’re back to your A game soon!🤗
i'm studying musical theatre so i've needed to start dancing in heels much more often than i'm used to so i'm hoping this will help me improve my ankle strength and articulation! i'll try to remember to update regularly to keep myself on track lol
Stronger ankles will definitely help you feel more comfortable in your heels on stage. I hope you begin to feel the progress! ☺️
thanks for the video! my releves are pretty rough - hopefully this will help :) i liked the music!
So glad you enjoyed it!🤗
May sound silly, but doing these made me immune to heel hooks in BJJ now. That is after doing these consistently for 2 years now, 3 times every week.
Ok, this is one of my favorite routines so far, it's definitely going in the rotation! I started doing burlesque after years of not dancing, and I'm a former group fitness instructor. An ankle injury lead to a severe lack in confidence in my body, but I'm getting ready for my second burlesque show and I want to make sure my body is prepared!
I hope your show goes well! 🤗
@@GaylynLareese thank you!
I’m what’s known as a jooker or gangsta walker ankle strength is viable to learning this dance style thank you 🙏🏾
I’ve always had bambi ankles that keep buckling when wearing heels (maybe to do with hyper mobility?). Prepping for a very physical music tour and really want more strength- this has been really helpful- physically and scientifically understanding my body :) thanks for the video! Xxx
I’m so glad the video was helpful! Hope the tour goes well 🤗💙
I will be 44 next week and I just started beginner heels, I just purchased your massage balls for my feet. I am in a 3.5 inch heel but my goal is the 4inch. I had an hour and a half class last week, I wore 4 inches. I only lasted an hour lol the last 30 minutes I was barefoot.
Thank you for your support! I see your order and you should get a shipping confirmation soon. And feel you, my feet are always so sore the last 30 min too 😄! The massage ball should definitely help between classes😉
I broke my ankle a while back and I’ve had pretty consistent issues with my ankle since. I went to physical therapy and got some exercises, but they haven’t been helping much, so I decided to look into stretches dancers do to stay flexible and strong. This video is an absolute killer, but it has helped my ankle feel the best its felt since the break. Excellent Excellent excellent, thank you so much!
I’m so glad you enjoyed it. These exercises are for healthy ankles so please take it easy if you need to 🤗
@@GaylynLareese oh absolutely, there were some I couldn’t do for sure lol but a lot of these exercises targeted the same muscles I’ve been working on in a more accessible way to me, and I feel the difference!
I'm felling it already 😂
😂Oh yes you’ll definitely feel this one by the time the video is over lol
I need to do exercises like these all the time, the type of dance I do means I have to be on my toes continuously for about 10 minutes but I always find myself falling back on my heels
Thank you for you great video! My feet have the highest arches ever and I am really struggling to balance on the ball of my foot because that part is just really wobbly. Do you have any specific recommendation?
Hi I’m a dancer and I’m still on flat but I am working to go on pointe by the end of the year. Any tips? I need to work on keeping my weight in the centre of my feet and my turnout. Thanks so much, ankles are sore after that 🤣
Thank you!! I’m restarting ballet (with very little experience in it), since I’m 16 I don’t have enough strength and I have a weak foot (I’ve got very bony feet and im very snappy everywhere) that has been bothering me since starting classes again. It’s not too uncomfy or painful but I certainly don’t want it to turn into a serious injury that could prevent me from dancing, so I’m prioritizing stretching and strengthening it.
I’m so glad you’re taking precautions. You will definitely thank yourself later. Wishing you luck as you ease back into ballet 🤗💙
@8:50 I couldn't see the videos timer blurrs the plantar demi flexion. I wanted to see if the big toe knuckle is or suppose to touch the ground?? Because it seems that my big to metarsophalangeal area is above surface level
Do you have any for the front of the leg
You’re the shit!!!
😝 I’m so glad you enjoyed it!
Hi Gaylyn! ! For the every day average person, not ballet dancer is this routine safe or suggested on an every day basis? Also should it be done before or after workouts? Been doing this every day for a couple of weeks and it is really helping! Feels so good and helps me do my other exercises with more flexibility. Thank you
I actually have a video on this exact topic coming out this weekend😁. I don’t think it’s necessary to do it everyday. I would say do it as often as you can while also allowing your muscles to repair themselves in between. I definitely do stretches before I workout but I usually throw them in after as well. I usually do the more strenuous stretches after working out so I know I’m properly warm. Hope this helps💙
This is great! Thank you!
I noticed I could feel the bones in the balls of my feet being a bit clunky/crunchy into the ground during the ankle squeezes. Was this due to an error in my technique? I wasn't sure how to correct it.
The rest of the video was very suitable for me even as a beginner dancer. Motivating/encouraging and my feet feel great!
Thanks again. :)
Nope! Your feet may just not be used to moving the tissue and the bones in your feet in that way. It’s totally normal. As long as you aren’t feeling pain you are good 😊.
I’m so glad you enjoyed it!
Thank you so much Gaylyn. I will keep training.
I just started heels dance classes and I always get pain in my calf while dancing. It hurts really bad. What can I do about this. I want to continue class.
i’m not an expert but maybe stretch more & try strengthening your quads because that might help with your weight distribution and put less strain on your calf while dancing
How do you keep the ball from dropping when you raise up on your tippy toes ?!
Squeeze in your inner thighs and make sure it’s nestled in the little nook right above your ankles. Also make sure your releves are slow and controlled instead of popping up onto your toes. I think mine slipped once when filming this so don’t get frustrated. It happens 😊
@@GaylynLareese Bet! Thank you . I’m so happy I found your channel . Your vids are really helpful and actually doable for beginners .
What’s sickling?
It's like turning in your foot too much i think
Im a swimmer here 😂
I love when other disciples tap in! Hope it was helpful😃
GO V-HIT
My daughter uses this to become a famous ballerina 🩰
Aww that’s so sweet🤗. I’m so glad she’s been enjoying the video. Best of luck to her on her dance journey!