A dancer’s feet are their foundation — strong yet flexible, powerful yet graceful. Whether you're working toward higher relevés, stronger pointe work, or greater articulation through your movements, foot flexibility and strength are essential to enhance your lines. This applies not just to ballet dancers but also to pole dancers, circus artists, and performers who rely on precise, controlled footwork and mesmerize the audience with their physical routines. In today’s blog post I am bringing you five essential exercises to elevate your technique and prevent injuries. Start to incorporate these essential exercises in your daily routine and enjoy witnessing the transformation of your feet flexibility and strength!
5 Essential Feet Flexibility and Strength Exercises:
· Calf Raises for Balance and Strength
· Foot Flex and Point Work with a Resistance Band
· Towel Scrunches
· Don’t Lose the Pen
· Fascia Release for Foot Mobility
A well-articulated foot can elevate your entire performance, making your movements appear more polished, elegant, and intentional. Whether you're on stage, in the air, or executing a floor routine, your feet play a crucial role in your overall presentation.
I started working my feet flexibility in my late twenties, when I decided that I would like one day to be a contortionist. Without dancing background, the first times stretching my feet felt horrible. I really wondered if it would ever be possible to open them! But it is indeed possible to gain flexibility and strength as an adult to achieve a beautifully pointed foot. Foot conditioning has transformed my own routines, and I can’t stress enough how much of a difference it makes. That’s why I want to share my top exercises for developing both flexibility and strength in your feet.
In addition, you can now sign up to our FREE 30-Day Feet Flexibility Challenge, which it is ideal for various reasons:
· You will learn new techniques and exercises to improve your foot articulation.
· You will build a stretching routine and consistency
· You will get motivated to keep practicing your art
5 Essential Feet Flexibility and Strength Exercises:
Calf Raises for Balance and Strength
This exercise will enhance your foot and ankle stability, vital for relevé, aerial landings, strong toe grip and even to walk on dancing heels. How to do it:
Stand with feet parallel or in first position.
Slowly rise onto your toes, keeping weight evenly distributed (very important!).
Hold for a second, then lower back down with control.
Perform 3 sets of 15 reps.
Do this first with both feet, and then try to add extra 15reps on one foot for each side.
Foot Flex and Point Work with a Resistance Band
I first learnt this exercise from my ballet teacher. Working with the resistance band will not only strengthen the intrinsic foot muscles and improve foot articulation; but it will also help us avoiding arthritis. How to do it:
Sit with your legs extended (don’t forget to activate your quads!)
Loop a resistance band around both feet, holding the ends in your hands.
Flex your foot fully, then slowly point your toes, feeling the resistance and come back to center.
Repeat 15 times per foot.
In the following class you can see how to perform this movement:
Towel Scrunches
Towel scrunches help us to develop foot arch strength and improve toe control. It can be an intensive active flexibility exercise. I personally like to use a resistance band for this exercise than a towel. It gives an extra challenge! How to do it:
Place a small towel on the floor.
Stand tall and put the bare foot on the towel.
Use your toes to scrunch the towel toward you.
Repeat for 2 sets of 10 scrunches per foot.
As mentioned, I like to use a resistance band for this exercise. In the following class you can see how I do it:
Don’t Lose the Pen
This fun exercise strengthens the toes, and it teaches them to stay engaged while the foot flexes and points. It is an intensive active flexibility drill, and it has been key to bring my feet flexibility to the next level. In addition, you will have a better toe articulation and grip strength when practicing it consistently. The best part? You only need a pen! How to do it:
Sit with one leg extended and the other leg bent.
Grab the pen with your toes – use the leg bent for simplicity.
Extend the leg that has the pen, and start to flex your foot full, then point.
Repeat 10 times per foot. Then hold for 15 counts on each side with pointed feet, and do not lose the pen!
Try out this class to learn how to use the pen as a key tool to strengthen the toes and improve that point:
Fascia Release for Foot Mobility
Feet do so much for us, and as dancers we tend to overuse them by spending hours in our feet. Fascia release is a technique that allows us to decrease tension, increases circulation, and enhances foot flexibility. How to do it:
Use a small ball (tennis or lacrosse ball) under your foot.
Apply gentle pressure as you roll it from your heel to your toes.
Spend at least one minute per foot.
As part of our 30-Day Feet Flexibility Challenge, we got the following Fascia Release routine available in the YouTube channel. Try practicing it every night before sleeping or in the mornings for a week to see how your feet feel and perform during those days.
Ready to Take Your Foot Flexibility Further?
Join our 30-Day Feet Flexibility Challenge and unlock your full range of motion! This guided program will help you build stronger, more flexible feet for improved dance technique and performance. Sign up today and take the first step toward elevating your artistry and building a consistent stretching routine for your feet! Join the challenge here.
Ready to train with me? Check out my weekly contortion class every Saturday in the YouTube channel, or join one of our 30-Day Flexibility Challenges for a deeper dive into flexibility and contortion training. And if you look for a personalized training to speed up your progress, check how I work 1-1 and schedule your appointment by sending me an email to zoharpalacio@zoharyogaflex.com.
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