What You'll Learn
- How to use props to facilitate femur head release in the pelvis
- Techniques for maintaining a long lower back during deep hip stretches
- Breathing exercises to effectively release deep muscular tension
- Variations of seated butterfly pose for improved hip mobility
About This Video
In this focused 7-minute session from Broche Ballet, we dive into a targeted flexibility flow designed specifically to release tension in the outer hips. For many adult dancers, tight hips can limit the range of motion in turnout and cause discomfort during floor work or standing exercises. This class emphasizes proper posture and alignment to ensure you are stretching safely and effectively without straining the spine or joints.
We begin in a seated butterfly position. One of the most important aspects of this stretch is ensuring that the femur head has space to move within the pelvis. To facilitate this, we recommend using props like pillows or yoga blocks under your knees.
This support allows gravity to gently pull the femur head out of the socket, creating a deeper, more sustainable release. Throughout the flow, we prioritize a long, engaged lower back to prevent slouching and ensure the stretch stays targeted in the hip rotators. As we move through the flow, you will practice reaching the arms high and forward, maintaining a sense of lift through the chest.
This helps keep the torso aligned and prevents the pelvis from tucking under. We also incorporate gentle cambré movements to integrate the upper body with the lower body stretch. Breathing is a vital component of this practice; focus on a deep inhale and controlled exhale to signal to your nervous system that it is safe to let go of muscular gripping.
For those looking to deepen the intensity, we explore variations where the hands guide the torso over the shins or pull the legs closer to the body. We conclude with a relaxing sequence involving wide-set feet in a second position and gentle knee rocking to flush out the hip joints. Whether you are a beginner looking to build a foundation or a seasoned dancer needing a quick recovery flow, this routine provides the tools necessary for healthy, mobile hips.
