What You'll Learn
- Mastering the 'chest forward, back flat' posture for effective stretching.
- Using 'windshield wiper' foot rotations to improve hip and hamstring mobility.
- Techniques for using yoga blocks to support proper alignment in deep folds.
- How to incorporate breathwork to release muscle tension during intense stretches.
- The difference between stretching in parallel versus turn out to target the legs.
About This Video
Achieving the long, lean lines characteristic of a classical dancer requires more than just natural talent; it requires consistent, mindful stretching. This 11-minute practice from Broche Ballet is designed to help you master deep hamstring stretches with a focus on safety and anatomical precision. Unlike a standard gym stretch, this ballet-focused flow emphasizes the alignment of the pelvis and spine to ensure you are targeting the muscle belly rather than putting undue stress on the joints.
Throughout the class, your instructor will guide you through exercises that challenge both your flexibility and your understanding of placement. You will learn why keeping the chest forward and the back flat is essential for a deep stretch. By focusing on pulling the hips back and pushing the stomach forward, you avoid the common pitfall of rounding over the leg, which often bypasses the hamstrings and strains the lower back.
We also explore the "windshield wiper" movement—rotating the foot from parallel to turn out—to engage different fibers of the hamstring and improve hip mobility. We understand that every body is unique. If you find certain positions too intense, we recommend having yoga blocks or books nearby for support.
A slight bend in the knee is always better than locking out the joint if it helps you maintain a flat back. This session also incorporates deep breathing techniques, teaching you how to use your breath to melt into the stretch rather than fighting against it. To get deep into the hamstring, focus on laying your ribs down on your leg and arching your lower back into a slight curve.
Whether you are working toward your first full split or simply want to feel more free in your extensions, this hamstring flow is an essential addition to your routine. Please remember that these are deep stretches; you should always arrive fully warmed up to prevent injury and get the most out of the session. Join the Broche Ballet community and start transforming your flexibility today.
