What You'll Learn
- How to use an arched lower back and tailbone placement to isolate the hamstrings.
- Why bending the knees is more effective for flexibility than rounding the spine.
- Techniques for widening the hamstrings horizontally to increase the intensity of the stretch.
- The importance of shoulder blade and spine alignment during floor work.
About This Video
After a challenging ballet class, your muscles deserve proper care and intentional recovery. One of the most essential components of a dancer’s post-session routine is a thorough hamstring stretch. At Broche Ballet, we believe that technique is just as important during your cool-down as it is during exercises at the barre. This five-minute beginner-friendly routine focuses on the biomechanics of a truly effective stretch, ensuring you gain flexibility while protecting your body.
Many dancers make the common mistake of rounding their spine in an attempt to reach their toes or the floor. However, a rounded back actually shifts the tension away from the hamstrings and places unnecessary stress on the vertebrae. In this follow-along video, you will learn why arching your lower back and intentionally popping your tailbone out behind you is the secret to a deeper, more productive stretch. By focusing on the position of your pelvis and maintaining a flat back, you isolate the muscles you are trying to target, leading to much faster progress in your flexibility goals.
We also explore the counterintuitive idea that bending your legs can lead to a better stretch. If you find your spine rounding, it is always better to bend your knee and maintain a neutral spine than to force a straight leg with a curved back. This approach allows you to keep your shoulder blades pulled together and your chest open. As you progress through the exercise, you can use hand support on the floor to slowly straighten your legs while keeping that critical arch in your lower back.
Additionally, we delve into the concept of widening the hamstrings. By thinking about pulling the muscles apart horizontally, you create a more comprehensive release. This 5-minute session is designed to be integrated into your daily post-class routine, helping you recover faster and improve your range of motion over time. Whether you are a brand new adult beginner or looking to refine your flexibility technique, these foundational principles will transform your approach to stretching.
