What You'll Learn
- How to use spinal articulation to unstick femur bones from the pelvis
- The importance of lower back positioning in hamstring stretching
- Breathing techniques to achieve deeper muscle relaxation
- Alternating flexed and pointe positions to target different muscle groups
About This Video
Achieving the grace and line of a professional dancer requires more than just strength; it demands a functional, flexible body. In this 19-minute "Flexibility Flow" from Broche Ballet, we dive deep into the mechanics of stretching to help you unlock your potential. This session specifically targets common tight areas for adult dancers: the upper back, shoulders, and hamstrings.
A core focus of this class is spinal articulation. You will learn how to move through each vertebra to create a fluid, expressive upper body. We emphasize maintaining a "concave" spine during certain stretches to help "unstick" the femur bones from the pelvis, allowing for a greater range of motion without compromising your posture.
This technique is essential for maintaining the correct arabesque line and performing port de bras with ease and elegance. We also address the often-overlooked role of breath in stretching. By synchronizing your breath with your movements, you can signal your nervous system to relax, allowing for deeper, more effective stretches.
The instructor guides you through visualizations, such as projecting your chest toward the "first balcony," to ensure you are lengthening the spine rather than collapsing into the lower back. This awareness is vital when preparing for relevé or sustaining balance in center work. For the lower body, we focus intensely on the hamstrings.
You will learn how the position of your lower back impacts the effectiveness of the stretch. By alternating between a flexed foot and a pointe position, you will target different muscle groups and fascia, leading to more resilient and flexible legs. These refinements are particularly helpful for improving your tendu extensions and the depth of your plié.
Whether you are a beginner or looking to revisit foundational alignment, this class offers the tools to stretch safely and effectively. Join us at Broche Ballet to refine your routine and discover how proper positioning and breathing can transform your flexibility.
