What You'll Learn
- How to release tension in the hip flexors using gentle floor poses
- Effective techniques for stretching the low back and pelvis to improve range of motion
- Shoulder and chest opening exercises that do not require heavy muscular engagement
- Breathing strategies to enhance relaxation and muscle release
- Gentle ankle and knee mobilization to support lower body health
About This Video
Ballet training is demanding on the body, requiring a unique blend of strength, control, and extreme flexibility. To maintain peak performance and prevent injury, dedicated recovery time is essential. This 15-minute gentle and relaxing floor-lying stretching session from Broche Ballet is designed specifically to help you unwind and release the physical tension that accumulates from daily practice and rehearsals.
During this guided session, we move away from the barre to the floor, allowing gravity to assist in deep, restorative movements. We begin with a focus on the hip flexors and the lower back. For dancers, the hip flexors can become chronically tight due to the constant demands of turnout and leg extensions.
By utilizing the floor for support, you can safely target these areas without the strain of standing, allowing for a more profound release in the pelvis and hips. We incorporate the butterfly pose, a staple for improving external rotation and releasing deep-seated tension. As we progress, we shift our attention to the upper body, specifically the chest and shoulders.
Many dancers carry stress in their upper backs, which can affect posture and port de bras. This routine includes a modified bridge exercise designed to open the chest and stretch the shoulders through passive positioning rather than strength-based lifting. This approach encourages the muscles to truly let go, facilitating better alignment and a sense of openness across the collarbones.
Throughout the practice, the instructor emphasizes the importance of mindful breathing. By synchronizing your breath with each stretch, you signal your nervous system to move into a state of rest and digest. This not only aids in physical muscle lengthening but also provides a much-needed mental break, helping you manage stress and improve overall body awareness.
We also incorporate subtle movements for the knees and ankles to ensure the entire lower chain is addressed, promoting better circulation and joint health. Whether you are a professional dancer or a dedicated adult learner, this routine is an excellent addition to your weekly schedule. It serves as a perfect cooldown after a vigorous class or a stand-alone practice for your rest days.
Take these 15 minutes to honor your body's need for relaxation and return to the studio feeling refreshed and supple.
