What You'll Learn
- How to align the pelvis and sitz bones to maximize hamstring elongation
- Techniques for releasing tension in the inner thigh and hip flexors
- The importance of using deep breath to facilitate deeper muscle release
- How to maintain a lifted chest and core engagement while stretching on the floor
- Modifications for targeting the hamstrings and quads safely based on your level
About This Video
Enhance your ballet practice with this focused 10-minute flexibility session from Broche Ballet. In this class, we dive deep into seated hamstrings stretches designed to improve your range of motion and overall technical performance. Achieving beautiful lines in movements like an arabesque or a grand plié requires more than just strength; it requires a release of tension in the lower body. This session focuses on the anatomical precision necessary to stretch effectively without compromising your alignment.
Throughout the practice, we emphasize the position of the pelvis and the placement of the femur within the hip socket. You will learn to sit directly on your sitz bones, ensuring that your spine remains elongated rather than rounded. By keeping the chest lifted and engaging the core, you create the necessary space for the hamstrings and inner thigh muscles to lengthen safely. We also address the relationship between the quads and the hamstrings, helping you find a balance of engagement and release that is vital for adult ballet dancers.
Proper breathing is a cornerstone of this routine. We use the breath to calm the nervous system, allowing the muscles to let go of deep-seated tension. Whether you are working toward flatter splits or simply want to feel more mobile during your center work, these techniques provide a solid foundation. Our instructor provides supportive guidance, offering modifications to make each stretch accessible regardless of your current flexibility level. By focusing on proper alignment and mindful movement, you can avoid common injuries and see consistent progress in your dance journey. Join us at Broche Ballet as we work through these essential exercises to help you feel more free and expressive in your next class.
