What You'll Learn
- How to align the back leg and heel to maximize the effectiveness of a standing calf stretch.
- Techniques for mobilizing the hip flexors and pelvis to alleviate lower back tightness and improve posture.
- Spinal twisting exercises that use the gaze to safely increase lower back flexibility.
- The impact of weight distribution and knee alignment on hamstring and hip mobilization.
About This Video
Elevate your dance practice with this targeted flexibility flow from Broche Ballet. Designed specifically for dancers who want to improve their range of motion without the need for floor mats or a seated environment, this 13-minute session focuses on the essential areas of the lower body: the calves, hip flexors, hamstrings, and the spine. In ballet, flexibility is not just about reaching for your toes; it is about functional mobility that supports your technique and prevents injury.
This class begins by addressing the calf and back leg. You will learn how the rotation of your leg—specifically ensuring you are not turned out during the stretch—can dramatically change the sensation and effectiveness of the movement. By experimenting with bending and straightening the front leg, you will discover how to deepen the stretch in the back leg while maintaining a grounded heel. Shifting your weight and adjusting the position of the pelvis allows for a more nuanced approach to muscle release.
Moving up the body, the instructor focuses on the pelvis and lower back. Many dancers struggle with lower back tightness, often caused by tight hip flexors or improper pelvic alignment. By squeezing the hip under and driving the movement forward, you can effectively release tension in the psoas and surrounding muscles. This session also emphasizes the importance of a supple spine. Through controlled twisting movements, you will work on spinal mobility, learning how to use your gaze—looking over the shoulder to the back of the room—to facilitate a deeper, safer rotation.
One of the highlights of this practice is its accessibility. Because the entire routine is performed standing, it is the perfect office-break stretch or a quick pre-class warm-up when barre space is limited. Whether you find one side more challenging than the other or struggle with persistent stiffness, these guided movements provide the tools needed to unwind, shake out the tension, and feel more fluid in your next ballet class. Join us at Broche Ballet as we flow through these essential stretches to support your journey toward greater flexibility and grace.
