Flexibilty training exercise

All dancers need to have good flexibility to get through auditions, and be able to get jobs for work.  I am already fairly flexible, but I would like to increase my flexibility further to reach my full potential. Before I do any splits, or attempt anything difficult or out of my comfort zone, I will stretch my muscles and make sure they are warm. This is because the warmer the muscles are the more likely they are to stretch.

Firstly, to increase my flexibility more than just sitting in splits, I will put a foot on top of something raised and go into splits to increase the stretch. I will then try and hold this as long as possible (at least more than 3-4 minutes), and repeat on the other leg. I can also do splits up the wall. I will do this by stretching one leg up the wall, and hopping my other foot towards it so I can try to get flat down. I also want to get flat down in box splits, so to do this I will go down into splits and pull myself forward. I will need to put my arms flat down so I am not holding myself up and can go right down to increase the stretch.

The next stretch is to get a more flexible back. The first thing I do is a back bend to click my back, next I will go into bridge and push my legs straight and shoulders over my hands. I could also bend my knees and rock backwards and forwards in this position. Next I will put my hand and elbows down on the floor to increase the stretch. I can also lay on my front and try and touch my feet with my head. I could watch TV with my legs on the sofa and stomach on the floor, to increase the stretch I would just push my stomach further into the floor. My goal is to be able to do the scorpion really well and be able to hold it.

To improve my flexibility I will stretch during TV programs, and whenever I need something to do.