What You'll Learn
- Techniques to keep the kneecap flush for a more effective hamstring stretch
- How to transition from parallel to turn out to target the femur bone rotation
- Effective inner thigh stretches by adjusting leg angles and torso placement
- Breathing exercises to facilitate deeper muscle relaxation and flexibility
- The relationship between foot articulation and calf engagement during stretching
About This Video
Achieving beautiful ballet lines requires more than just technique; it requires a dedicated approach to flexibility and muscle recovery. In this 10-minute seated practice from Broche Ballet, we dive deep into the hamstrings and inner thighs to help you achieve a more fluid range of motion in your dancing. The session begins with a focus on foundational alignment in a parallel position.
By keeping the legs extended and the kneecap flush with the leg, you ensure that the stretch is targeting the belly of the hamstrings rather than just the joints. You will learn the importance of engaging the quad to allow the back of the leg to release. We also incorporate foot articulation, moving between a flexed foot and a beautiful pointe to engage the calves and lengthen the entire posterior chain.
Transitions are a key part of ballet, and this routine reflects that by moving from parallel into a classical turn out. By rotating the femur bone within the hip socket, we shift the focus of the stretch, preparing the body for the lateral movements required in class. We further explore flexibility by targeting the inner thighs, using specific leg placements—folding one leg in while extending the other—to find the specific spot of tension that works for your unique anatomy.
Throughout the exercise, we emphasize breathing and relaxation techniques. Instead of forcing a position, we use slow, deep breaths to signal the nervous system to let go, allowing you to walk your hands forward and deepen the stretch naturally. Whether you are preparing for a challenging adagio or cooling down after a vigorous barre session, this routine provides the targeted stretching necessary for every dancer's toolkit.
