What You'll Learn
- Methods to lengthen the lower back for improved technical control.
- Techniques for maintaining proper rib placement during movement.
- Dynamic and static stretches for hamstrings, calves, and hip flexors.
- How pelvic alignment directly influences your turnout and stability.
About This Video
A successful ballet practice begins with more than just physical warmth; it requires a conscious connection to your alignment and core. This Full-body Warmup & Stretch Flow from Broche Ballet is designed to help you prepare your body for the rigors of technique by focusing on the foundational elements of the spine and pelvis. Throughout this 21-minute session, you will explore how lengthening the lower back serves as a catalyst for better control over your entire frame.
The lesson begins with dynamic movements intended to elevate the body temperature and prepare the joints for deeper work. As you move, the focus remains on rib placement—a common challenge for dancers of all levels. By learning to settle the ribs and engage the core, you create a stable center from which all ballet movements originate.
This stability is essential for maintaining balance and achieving fluid transitions in center work. As we transition into static stretching, we target key areas including the hamstrings, calves, and hip flexors. The instructor emphasizes the importance of a soft bend in the knees during these stretches to avoid locking out the joints and to ensure the stretch is felt deep within the muscle belly.
A primary focus of this practice is the relationship between the lower back and the pelvis. You will learn to maintain a specific pelvic orientation that maximizes the stretch in the hamstrings and low spine, preventing the common mistake of arching out of the stretch. By the end of this flow, you will understand how lengthening the lower back directly impacts your ability to hold your turnout.
When the lower spine is compressed, the hips cannot rotate freely; by creating space in the vertebrae, you unlock a greater range of motion and technical precision. This practice is an essential tool for any dancer looking to cultivate a longer, leaner line and a more controlled, professional presence.
