What You'll Learn
- Proper positioning and alignment for front, side, and back stretches at the barre.
- Techniques to protect the Achilles tendon by utilizing correct ankle placement.
- How to relax the hip flexors and properly seat the femur bone for a deeper stretch.
- The importance of using a flat back and specific focal points to improve lower back flexibility.
About This Video
Stretching at the barre is one of the most rewarding parts of a ballet class, but it is often where dancers develop poor habits or risk injury if done incorrectly. At Broche Ballet, we believe that proper technique is the foundation of both grace and longevity in dance. In this introductory guide to barre stretches, you will learn how to navigate the three primary directions—front, side, and back—with precision and ease.
One of the most common mistakes in stretching is improper alignment. This tutorial explains why facing the corner of your room rather than directly forward can help maintain a square pelvis and protect your joints. When your leg is on the barre, whether in a développément devant or to the side, where you place your weight matters significantly.
We focus on placing the side of the ankle on the barre rather than putting pressure on the sensitive Achilles tendon. If the barre feels too high or creates discomfort, we encourage using a lower barre or adding padding to ensure you can focus on the stretch rather than the pain. Effective stretching is about more than just reaching for your toes; it is about muscle engagement and skeletal alignment.
You will discover how to maintain an arched lower back to target the top of the femur bone effectively. By pulling the femur head deep into the hip socket and folding with a flat back, you achieve a deeper, more functional stretch for the lower back and hamstrings. For stretches to the side, or à la seconde, keeping your leg close to the barre and relaxing the hip flexor allows for a greater range of motion without straining the hip joint.
Throughout this lesson, you will practice using your arms in first position and maintaining a tall, supported torso. Whether you are a beginner or looking to refine your technique, these tips will transform your stretching routine into a professional-grade practice.
