What You'll Learn
- Proper hip flexor stretching techniques to prepare for deep back extensions.
- How to maintain a neutral pelvis and square shoulders for a clean arabesque line.
- Active exercises like demi-plié and leg lifts to build strength and height in extensions.
- The importance of quad engagement for achieving a fully straightened working leg.
- Functional recovery stretches to release back tension after intensive barre work.
About This Video
Achieving a high, graceful arabesque is one of the most sought-after goals in ballet, requiring a delicate balance of strength, flexibility, and precise alignment. In this 7-minute intensive class from Broche Ballet, we dive deep into the mechanics of the arabesque using targeted barre stretches and extension exercises designed to help you unlock your back’s potential. We begin by addressing the foundation of a high extension: the hip flexors.
To properly prepare the body for back extensions, the instructor guides you through a specific hip flexor stretch that involves tucking the pelvis and pulling the knee back to create space in the hip joint. This preparation is crucial for avoiding common injuries and ensuring that your back can arch safely and effectively. Throughout the class, we focus heavily on the technical nuances of the arabesque position.
You will learn the importance of keeping the pelvis in a neutral, tucked position to prevent it from swinging back, which often compromises the line. By engaging the glutes and maintaining square shoulders toward the barre, you can achieve a cleaner, more classical line. The instructor also provides cues for achieving a truly straight leg, emphasizing the engagement of the quadriceps to pull the back of the knee straight.
The session transitions from static stretches into active extensions, including demi-plié and leg lift variations. These exercises are designed to build the functional strength necessary to hold your leg à la seconde or in arabesque with ease. You will learn how to lift the belly button during a plié to maintain core stability, and how to press down through the shoulders to gain the leverage needed for higher lifts.
Finally, the class concludes with gentle twisting movements to loosen the spine and release tension after the intensity of the back work, a hallmark of the thoughtful, health-conscious approach at Broche Ballet.
