What You'll Learn
- Foundational hip-opening stretches including butterfly, pigeon, and straddle poses.
- How to utilize props like blocks and pillows to safely modify stretches for your body.
- Breathing and progressive muscle relaxation techniques to deepen your flexibility.
- Self-massage techniques to target tight IT bands and muscle tissue.
- Correct body alignment to protect the knees and lower back during deep stretches.
About This Video
Hip mobility is the cornerstone of classical ballet technique. Whether you are working on improving your turnout or seeking a deeper, more resilient pli9, the health of your outer hips and IT bands is paramount. This 13-minute guided flexibility flow from Broche Ballet is designed specifically to help beginner dancers release chronic tension and build a foundation for greater range of motion.
In this session, our instructor guides you through a sequence that balances active stretching with deep relaxation. We begin with a gentle warm-up to bring blood flow to the joints, followed by intentional breathing exercises. In ballet, we often hold a lot of tension in our core and hips; learning to use your breath to facilitate muscle relaxation is a skill that translates directly to better performance on the dance floor.
The core of the practice involves hip-opening poses such as the butterfly, straddle, and pigeon. For many beginners, the butterfly pose can feel particularly intense along the IT bands and outer thighs. We emphasize the use of supportive props—such as yoga blocks, pillows, or even a folded blanket—to help alleviate discomfort and allow your body to relax into the stretch rather than tensing against it.
Unique to this routine is the use of tactile feedback. You will learn how to use aggressive handfuls of muscle tissue massage to target stubborn knots, particularly while in a straddle stretch. This self-myofascial release, combined with leaning forward to engage the chest and lower back, creates a comprehensive stretching experience.
By the end of this 13-minute practice, you will feel more grounded and open. Regular inclusion of this hip flow in your training schedule will not only lead to increased flexibility over time but also help prevent common dance injuries related to tight hips and lower back strain. At Broche Ballet, we encourage you to listen to your body’s signals, modifying each pose to suit your individual needs.
