What You'll Learn
- How to round the spine to create space in the pelvis for improved turnout.
- Techniques for releasing tight hip flexors and quads while using the barre.
- The importance of pelvic alignment in preventing lower back tightness.
- Breathing and relaxation methods to enhance muscle flexibility and recovery.
About This Video
In the world of ballet, flexibility is more than just touching your toes; it is about creating the functional space needed for technical precision. At Broche Ballet, we understand that many adult dancers struggle with chronic tightness in the lower back and hip flexors, which can significantly hinder your ability to achieve a proper turnout. This 20-minute guided session, 'Move, Stretch and Relax,' is designed to address these common sticking points through a sequence of thoughtful, full-body movements.
A central theme of this practice is the concept of rounding the spine to unlock the pelvis. Many dancers mistakenly arch the back in an attempt to look lifted, but this often leads to a jammed lower back that prevents the hips from rotating freely. By learning to round both the upper and lower spine—tucking the chin toward the knee and feeling as though the belly button is pushing out through the back—you create the necessary length to place the pelvis correctly.
This rounded shape is a prerequisite for accessing your full, natural turnout. The session also places a heavy emphasis on the hip flexors. Using the barre for support, you will work through stretches that target the front of the leg.
You will learn specific cues, such as keeping a flexed foot and a bent standing leg, to ensure the stretch remains targeted and effective. Pushing forward with the glute while maintaining a tucked pelvis allows for a deeper opening of the quad and hip area, bypassing the usual compensations. Beyond the physical mechanics, this class incorporates deep breathing and relaxation techniques.
By calming the nervous system, you allow the muscles to release more fully into the stretches. Whether you are recovering from a rigorous class or looking to improve your daily mobility, these exercises provide the foundation for a more fluid and expressive ballet technique. Join us at Broche Ballet to experience how a little focus on your alignment can lead to a huge difference in your dance.
