Stretch after class at the barre when your muscles are warm. Extend one leg in front of you and place the ankle on the ballet barre. Keep the standing leg directly beneath you. Stretch your chest toward your upper thigh until you feel the stretch behind the raised leg. Hold the stretch for about 15 seconds, or until you feel the leg muscle release. Lengthen the lower and middle back and press the chest closer to the upper leg until you feel the gentle stretch again. Repeat the cycle of press/stretch and hold 3 to 4 times. Return the head and back to an upright position, lift the foot slightly off the barre as the leg remains extended and hold the position. Repeat the stretch, working with the leg in second and then in arabesque. Repeat the entire sequence with the second leg.
Utilize the "reciprocal inhibition" approach to stretching, which involves stretching and then contracting the muscles. In an interview conducted by Dance Magazine, athletic trainer Meghan Richardson recommends lying on your back with your legs outstretched in front of you on the floor. Draw your right leg toward your chest until you feel a gentle stretch in your hamstring. Hold the stretch for 15 to 30 seconds until you feel the muscle release. Next, push against your hands with the leg. Note that your leg does not actually move because you are gripping it firmly with your hands. Hold for 5 to 8 seconds, then release and gently stretch your leg toward your chest again. Most often, you will feel additional stretch. Repeat the cycle of stretch and contract 3 to 4 times.
Find a qualified yoga instructor and join a class with the intention of learning the proper yoga technique. Learn basic yoga poses that target the muscles and joints involved in leg extensions and focus on mastering the technique. For example, the "child pose" effectively stretches the thighs and hips while the "downward-facing dog" targets the hamstrings and calves. Other yoga poses stretch the inner and outer legs. Incorporate the poses you learn into your overall stretching routine.
Build your core body muscles to ensure a strong base from which to work the legs. Richardson points out that strong abdominal and back muscles provide a solid foundation for the working leg to extend away from the of the body. Incorporate crunches and planks into your post-class stretching routine or ask your yoga instructor for suggested exercises.