Stretching your hips properly can help increase the rotation and range of motion of your hip joints to improve your fifth position. To improve this rotation, the American Ballet Theater training curriculum and "Dance Spirit" magazine recommend kneeling on one knee and lunging forward on your opposite leg until your standing knee forms a 90-degree angle. Continue to push forward into the front leg until you feel a gentle stretch in the outer front part of your other hip and thigh. Hold this position for 15 seconds and repeat three or four times before repeating the stretch on your other knee. You might also try the "frog stretch" to improve the rotation of your hips. Lie on your stomach with your legs turned out, knees bent and feet together so that you resemble a frog. Try to get your feet as close to the ground as possible. Hold this stretch for at least 30 seconds.
Tight hamstrings make holding or moving in fifth position more difficult. Your hamstring consists of three tendons that wrap around the back of your thigh. Standing in fifth position requires particular flexibility in the outermost of these tendons. Stretch this area by placing your foot on a barre or the back of a chair with your leg externally rotated. Lean forward until you feel a deep stretch along the outside of your thigh. Hold for at least 30 seconds and repeat with the other leg. You can also target your hamstrings by standing in fifth position, folding your torso forward and reaching your hands toward the floor. Keep your legs as straight as possible and hold for 15 to 30 seconds.
Stretching your quads can release tension in your thighs, hips and lower back, resulting in a tighter, cleaner and more comfortable fifth position. Stand with your back to the barre and lift one foot off the ground. Hook the top of your foot onto the barre and bend your standing knee until you feel a stretch along the top of your thigh. If you don't have a ballet barre, use the back of a chair, countertop or your hand to hold your foot in the stretch.
Your external rotation in fifth position should begin with your hips and not involve forced turnout from the ankle joint; however, strong and flexible ankles can make your fifth position feel less strained. Simply circling your ankles inward and outward can increase their range of motion for fifth position. Use a latex resistance band to add an extra challenge. As you circle your feet, keep your legs still to ensure that your ankles initiate the movement.