What You'll Learn
- How to safely elevate the leg using a chair to isolate the hamstring muscles.
- Proper spinal alignment and pelvic tilting to maximize stretch effectiveness.
- The role of leg rotation and turnout in protecting the knee joint from hyperextension.
- Breathing techniques to facilitate muscle relaxation and deeper flexibility.
- Differences between flat-back and rounded-back stretches for targeted relief.
About This Video
Flexibility is an essential component of classical dance, influencing everything from the height of your extensions to the fluidity of your movement. In this 5-minute tutorial, Broche Ballet introduces a safe and highly effective method for a beginner hamstring stretch using a standard chair. This approach is perfect for those who are just starting their ballet journey or for experienced dancers looking for a gentle, supported way to maintain their range of motion.
One of the most common mistakes in stretching is sacrificing alignment for depth. In this class, we prioritize the tall spine technique. By placing your leg on a chair with the heel aligned under the hip, you can focus on lifting through the chest and arching the back.
This specific positioning helps tilt the pelvis, ensuring the stretch is felt precisely where it is needed most. We emphasize keeping the upper back engaged and the shoulder blades drawn together to maintain a professional ballet posture even while working on flexibility. The tutorial also covers vital safety cues, such as the importance of turnout.
Keeping the leg slightly rotated outward helps to stabilize the knee and prevent hyperextension, which is critical for long-term joint health. We also discuss foot positioning, suggesting a neutral or medium state that avoids the extremes of a hard pointe or a deep flex. This balance allows you to find the most productive stretch without putting unnecessary strain on the calves or ankles.
Throughout the session, you will learn to use your breath as a tool. By inhaling to lengthen and exhaling to deepen the stretch, you can work with your body rather than against it. We also explore a variation with a rounded back to target the upper portion of the hamstring, providing a comprehensive routine that fits easily into a busy schedule.
Whether you use this as a warm-up before hitting the barre or as a recovery tool at the end of the day, these fundamental techniques will help you build the strength and suppleness required for beautiful ballet form.
