Ballet Flexibility Flow: 15-Minute Hamstring and Lower Back Routine

Achieving the elegant lines and high extensions seen in professional dancers requires more than just strength; it demands a dedicated approach to flexibility. In this 15-minute "Flexibility Flow" from Broche Ballet, we dive deep into the mechanics of stretching the hamstrings and releasing the lower back. This class is specifically designed for dancers looking for a structured, floor-based routine to improve their range of motion.

The session begins with a gentle warm-up to prepare the body, followed by targeted exercises that prioritize the integration of breathing and relaxation. One of the most common mistakes in stretching is holding tension in the wrong places. Our instructor guides you through techniques to release stress in the torso and jaw while keeping the legs and feet active.

Unlike a passive stretch, ballet-focused stretching often requires maintaining technical engagement—such as tight kneecaps and toes—to ensure the muscles are being lengthened correctly according to dance alignment. Throughout the class, you will learn how the position of the pelvis influences the effectiveness of a hamstring stretch. By using the floor for support, you can safely explore your range of motion without straining the spine.

We focus on the "flow" aspect, transitioning between movements like arm sweeps and deep leg extensions to keep the body warm and the mind centered. By the end of this practice, you will understand how to release tension in the legs and feet properly after a strenuous session. You will leave the mat feeling taller, more open, and better prepared for your next ballet class.

Whether you are working toward your splits or simply want to move with more ease, this flexibility routine provides the technical foundation you need to succeed.