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Photos by Kyle Froman, modeled by Gwen Vandenhoeck of Ballet Academy East

Throwing your leg onto a barre is one way to stretch your hamstring, but you're cheating yourself out of a full stretch of the muscle, says Jennifer Green, owner of PhysioArts physical therapy clinic in New York City. "You might start stretching the back of the knee and feel it more in the ligaments there," says Green. "But you really want to feel the stretch in the middle of the back of your thigh."

Since ballet dancers ask a lot of their hamstrings, it's important to learn to stretch the area thoroughly and safely. The muscles' main role is to bend the knees (think fondu, passé, développé), but they also assist in extending the hip and eccentrically controlling hip flexion (like stabilizing your standing leg when you penché). Green offers these three stretches that target the muscles' entire range while protecting your knee joints.

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Ballet Stars
Stella Abrera in Romeo and Juliet. John Grigaitis, Courtesy ABT.

This American Ballet Theatre principal has jump training down to a science.

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Everything Nutcracker
Atlanta Ballet in Nutcracker. Photo by C. McCullers, Courtesy AB.

Battling sore muscles during a lengthy Nutcracker run? Add these three items to your grocery list for easier recovery between shows.

Eggs

Danielle MacInnes via Unsplash

These protein superstars contain all the essential amino acids, making them helpful for building and repairing muscle.

Health & Body
All photos by Jayme Thornton for Pointe, modeled by Payge Lecakes of Manhattan Youth Ballet.

A shallow plié can be frustrating for any dancer. But even if you think you've reached your limit, a deeper, juicier plié may be achievable, says Karen Clippinger, professor at California State University, Long Beach, and author of Dance Anatomy and Kinesiology. "Many dancers can improve the depth of their plié through persistent stretching and careful attention to optimal body alignment," she says. Barring any structural issues that would shorten your plié, such as bone spurs at the front of the ankle, these three exercises will help you access your full range.

You'll need:

  • a 1/2- to 1-inch thick book
  • a Thera-band
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April Day is celebrating her 16th season with The Joffrey Ballet. Photo by Cheryl Mann, Courtesy The Joffrey Ballet.

Joffrey Ballet Star April Daly shares how she stays conditioned throughout the season—and makes her summers intense.

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Ballet Stars
Lunkina and Harrison James rehearsing Wayne McGregor's Genus. Photo by Karolina Kuras, Courtesy National Ballet of Canada

National Ballet of Canada principal Svetlana Lunkina shares the choreographer who pushed her to the next level and secrets of her conditioning regimen.

Wayne's world: Despite being naturally limber, when Svetlana Lunkina worked with Wayne McGregor on his incredibly elastic Chroma, the rehearsal process pushed her boundaries. "Wayne told me, 'You are so flexible, but I think you can do more,'" she says. "It was amazing to see how sometimes we think we're at our limit, but we actually could go farther." Since then, she's actively been working on her flexibility.

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Dara Oda in Ben Stevenson's Alice in Wonderland with Texas Ballet Theater. Photo by Amitava Sarkar, Courtesy Texas Ballet Theater

These three current professionals opened up about opting for a degree first, how it impacted their careers and their favorite college memories.

Dara Oda, Texas Ballet Theater Dancer

Photo by Max Caro, Courtesy of Texas Ballet Theater

Belhaven University, BFA in dance (ballet emphasis), 2014

Growing up, Dara Oda knew she wanted to dance professionally, but she didn't feel ready to audition at the end of high school. "It was really easy to think of college as a fallback," she says. But her perception soon changed. "When I went to Belhaven and saw the level of training I would be getting, that encouraged me to pursue my dream but also be proactive and get my degree at the same time."

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Health & Body
Photos by Jayme Thornton for Pointe. Modeled by Anna Greenberg of American Ballet Theatre's Jacqueline Kennedy Onassis School.

Planks are one of the most popular exercises for core strength, but they're not just about flat abs. Julie O'Connell, physical therapist and performing arts program manager at Chicago's Athletico Physical Therapy, says that dancers can use them to maximize their conditioning: Look at the corrections you're getting in class or the choreography you're learning and mirror those concepts in your strength work.

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