What You'll Learn
- How to identify and release the body's protective guarding mechanisms during a stretch.
- Correct spinal positioning to optimize hamstring and hip flexor stretches.
- Modifications for the butterfly pose to accommodate different levels of hip tightness.
- Breathing techniques designed to signal muscle relaxation and increase range of motion.
About This Video
Enhance your dance performance and daily comfort with this 15-minute 'Flexibility Flow' from Broche Ballet. Designed specifically for dancers, this practice targets the common problem areas: the hamstrings, hip flexors, and inner thighs. Whether you are working toward your splits or simply want to feel more free in your movement, this session provides a structured yet gentle approach to increasing your range of motion without the risk of overstretching.
In this class, we move beyond simple stretching to explore the relationship between your mind and your muscles. You will learn about the body’s 'protective mechanisms'—those instances where your muscles clench or guard against a stretch to prevent injury. Our instructor guides you to use your breath, specifically focusing on the deep exhale, to signal to your nervous system that it is safe to release. By letting the hips be heavy and the legs relax, you can achieve a deeper, more effective stretch than through force alone.
We cover essential movements such as the lunge and focused hamstring stretches with both a bent leg and a straight leg. A key takeaway from this practice is the importance of spinal alignment; maintaining a proper back position ensures the stretch stays in the muscle belly rather than pulling on the joints. For those practicing their cambré or looking to improve the height of their leg extensions, these foundational stretches are vital for long-term progress.
The session also includes a deep dive into the butterfly pose, a staple for improving hip mobility. Recognizing that every body is unique, we provide various modifications for those with tight inner thighs. You will learn how to use pillows for support, how to stagger your legs for comfort, and how to rock the knees to ease into the release. At Broche Ballet, we believe that flexibility is a journey. By incorporating these techniques into your regular routine, you will develop the supple strength needed for beautiful, fluid ballet technique.
