Welcome back to 20 moves in 20 days, can you believe you made it all the way through 19 whole days you're on your last day. And today what we're going to do is learn a bar stretch, but you've already accomplished so much. Good work. I'm so excited for you, I, I hope this encourages you to go take a ballet class in person or enroll in another online ballet course. But congratulations. Good job.

All right, so we're going to do a bar stretch. Now, I want to caveat again that you do not have to have a bar to do this accounter works. A still might work a chair might work. You can kind of be creative in whatever way that you want to do this. It doesn't have to be a ballet bar for sure. Now, one thing that you're going to want to do is face the bar and or whatever you're using as a bar.

And then one thing I certainly recommend is that you don't pick something that's too high off the ground because otherwise, it's not going to be very fun at first at least. So I am going to actually face away from you, but I'm going to put my right leg on the bar here. And again, it can be any surface, it doesn't have to be even this high up. This is just what I'm going to use. Okay, so I'm going to put my right leg on the bar, and I'm going to try to keep my hips as square as possible facing directly towards what I'm using as my bar. From there, I'm going to bring my arm up.

I'm going to stretch towards my extended foot here, right, so I'm going to do a nice stretch and hold. And then they come up, and then I'm going to stretch away from it. Let me go up and over to the other side. And I can hold that to some other things. You can Doing this far stretch or you can do play and strain play and strangers deepening that stretch a little bit. I can either I can even do play relah they do something a little bit different.

Yes. Another thing you can do here, if you want to start working on flexibility is you can sort of scoot out into a little bit of a beginning of a split, and then come back. You can practice your strength by lifting your heel up and coming back down. You can do that a few times. That's a really good exercise. The next thing you're going to want to do is rotate your hips towards your leg.

This means that both hips are facing directly towards my awesome out, stretch leg. From here, I'm going to put a roof over my leg and hold it And then here I can also go back. Be careful here, you really don't want to go too far back. You can do play well days or play straighten here as well. You can do the same thing where you, you stretch out a little bit further kind of work on some splits, and, and practice strength by lifting your heel off. Then finally we're going to rotate all the way around away from the bar.

You want to be as square as possible here. You can stretch down this is a great place to do some play and stretches right here. You can go back and then you can do it all to the second side. Yeah. So again, you can do simply irrelevance here. You can go in, you can go away all sorts of different things to try Do your splits, go forward, please here, go back splits, practice your strengthening exercises.

And then of course, rotating away. Same thing, this is a really good one for plays and trying to increase your increase your flexibility here. And again, you can do ankle strengthening things or whatever you want. Alright. So, sometimes in a classical ballet class, the instructor will say, okay, we're gonna do a bar stretch, and they'll talk you through exactly what they want you to do. And other times after a bar, they might say, Okay, everyone gets to stretch for five minutes or whatever it is.

And so sometimes you might choose to stretch on the bar, sometimes you might choose to stretch on the floor, whatever you decide. Now you have some more tools. To make sure that you get nice and stretched out and ready for the next thing that you're going to do. Good job. You made it all the way through. I was so proud of you.

You worked so hard to learn all these new moves. You did a fantastic job. You have any questions, please don't hesitate to reach out to me at any time but you totally rock Good work.