What You'll Learn
- The anatomy of the iliopsoas and its role in pelvic stability
- Effective pelvic tucking techniques to release deep hip tension
- Targeted lunge variations to stretch the psoas and iliacus
- How to identify and address imbalances between the left and right sides
- Breathing techniques to maximize the effectiveness of deep stretches
About This Video
Spending long hours sitting at a desk can wreak havoc on a dancer's body, particularly the iliopsoas muscle group. Comprising the psoas and the iliacus, the iliopsoas is a powerful hip flexor that connects the lower spine and pelvis to the lesser trochanter of the femur. When this muscle becomes chronically tight from sitting, it can lead to lower back pain, reduced range of motion, and even issues like bladder incontinence or difficulty achieving proper pelvic alignment in your ballet class.
At Broche Ballet, we understand that maintaining flexibility in the hips is essential for both your daily comfort and your technical progression. In this focused 10-minute session, we dive deep into the pelvic bowl to target these often-overlooked muscles. By understanding the connection between the iliopsoas and the pubic symphysis, you can better manage groin discomfort and ensure your pelvis is functioning optimally.
The class begins with a series of gentle pelvic tucks designed to bring awareness to your alignment. You will learn how to isolate the movement of the pelvis without engaging the entire upper body. We then transition into a specialized lunge position.
By tucking the pelvis while in a lunge, you create a deep, effective stretch that reaches high into the hip, far beyond what a standard quad stretch can achieve. We also explore variations where the leg is taken out to the side, allowing you to feel the stretch through different angles of the hip joint. Throughout the exercise, we emphasize natural breathing and mindful movement.
It is common to find that one side of the body is significantly tighter than the other; this video provides the tools to identify these imbalances and focus on loosening the tighter side first. Whether you are an intermediate dancer looking to improve your extensions or a beginner wanting to prevent back injuries, this iliopsoas stretch is a vital addition to your routine. Join us to counteract the effects of a sedentary lifestyle and unlock greater freedom in your ballet technique.
