Total Body Foam Rolling and Recovery for Ballet Dancers

Maintaining a healthy body is paramount for any dancer, whether you are a professional or a dedicated adult student. In this session, Julie leads you through a series of myofascial release exercises that target the most common areas of tightness for ballet dancers: the calves, hips, back, and shoulders. Using a foam roller and a massage ball, you will learn how to navigate the 'painful' but necessary process of releasing deep-seated tension.

The session begins with a deep dive into the calves. Constant work en pointe or in high relevé can lead to shortened, tight muscles. Julie demonstrates how to use the foam roller to apply pressure, using small pulses and rotations to ensure every angle of the muscle is addressed.

This isn't just about surface-level stretching; it's about conditioning the fascia to support better mobility in your pliés and power in your jumps. Transitioning to the upper body, the focus shifts to the spine and shoulders. Many dancers carry tension in their upper back, which can impede their breath and port de bras.

By using the foam roller to open up the chest and massage the paraspinal muscles, you’ll find it easier to fill your lungs and maintain a long, elegant neck. Julie emphasizes the importance of the breath—filling the lungs completely to create space in the ribcage and relax the nervous system. Finally, the session concludes with a gentle child's pose to integrate the work and provide a final release for the spine.

This practice is particularly beneficial during high-stress times, such as preparing for The Nutcracker, where physical and mental fatigue can peak. Incorporating this routine into your weekly Broche Ballet practice will help manage physical discomfort, prevent injury, and ensure your body is ready for the challenges of the studio.