Flexibility work should relate to movements you need for dance and what is appropriate for your body. A dramatic stretch in a photograph is not a personalised target or a reason to force a position.
Warm-up and stretching are different tasks
Ausdance describes a progressive warm-up that moves from general activity towards dance-specific movements. Its warm-up and cool-down guidance is a useful starting point for a discussion with your teacher; a long static stretch alone is not the same preparation.
Choose a goal with your instructor
Describe the movement you want to work on and ask which range is useful for your dance style. Ask for guidance on technique and timing. If you are injured, have pain or have been given physical restrictions, get advice from an appropriately qualified health professional before changing your routine.
Do not force somebody else’s range
Do not use pain as a target or have someone push you further without qualified guidance. Ask your instructor what signs mean you should stop and how progress should be assessed. This page does not prescribe assisted, ballistic or advanced stretching exercises.
Keep notes that support feedback
Record the instructions you have been given and any questions that arise. Bring them to your next class or appointment. Progress should be assessed in context, rather than measured against social-media images or a promised number of weeks.
Match preparation to your class
Ask the teacher which shoes and surfaces are appropriate for the session. Read the Safe Dance guidance for broader background. Footwear selection and flexibility training are different decisions; shoes cannot guarantee a greater range of motion.
Choosing footwear for class
For footwear selection, compare practice and teaching shoes and use our dance shoe fitting and sizing guide. If you have an injury or a prescribed footwear requirement, discuss it with your treating professional before choosing shoes.