What You'll Learn
- Master the pelvic tuck and glute engagement to effectively target the hip flexors while protecting the lower back.
- Use alternating flexed and pointe foot positions to release nerve tension and improve hamstring length.
- Incorporate 'windshield wiper' rotations to release deep hip tension and support better turnout.
- Execute dynamic transitions between lunges and half-splits to build functional mobility for ballet extensions.
- Enhance thoracic mobility and core connection through floor-based back warm-ups in first position.
About This Video
Welcome to a targeted 17-minute flexibility practice from Broche Ballet, designed to unlock your lower body potential through anatomical precision. This session focuses on two of the most common "sticky" areas for dancers: the hip flexors and the hamstrings. Rather than simply reaching for the floor, we emphasize active engagement and correct alignment to ensure your stretching is both safe and effective for your ballet technique.
We begin on the floor with back warm-ups that prioritize a strong connection in first position. By zipping the inner thighs and engaging the glutes, you create a stable foundation for the pelvis. This stability is crucial when performing a cambré back, as it allows for thoracic mobility without compressing the lumbar spine. From here, the practice moves into detailed kneeling hip flexor stretches. Here, the focus is on a proper pelvic tuck rather than achieving an extreme range of motion. This positioning ensures the femur head is seated correctly, targeting the deep psoas and preventing the lower back from over-arching.
The hamstring portion of the class utilizes half-split positions where foot articulation is key. You will learn to alternate between a flexed foot and a pointe to address nerve tension and calf flexibility. This technique is essential for dancers who struggle to achieve fully straightened legs or high extensions. To further release deep-seated tension, we incorporate "windshield wiper" foot rotations, which address both internal and external hip rotation.
This session at Broche Ballet concludes with dynamic transitions between lunges and half-splits. This flow helps integrate the flexibility gained into functional movement, preparing your body for the demands of turnout and center work. By the end of this 17-minute session, you will have a better understanding of how your pelvic alignment dictates your range of motion, giving you the tools to create longer, more effortless lines in your dancing.
