What You'll Learn
- How to properly execute a demi-pointe stretch to cool down and relieve arch tension.
- Techniques for manual ankle manipulation to improve rotation and flexibility.
- Specific stretches for the tops of the feet to enhance your line en pointe.
- The use of deep breathing to facilitate muscle relaxation and deeper stretching.
- Ankle alignment drills to ensure even stretching and prevent rolling.
About This Video
For any ballet dancer, the feet are the foundation of every movement, from the smallest tendu to the highest relevé. After a long day at the barre or hours spent practicing en pointe, your feet and ankles deserve specialized care to maintain flexibility and prevent injury. This Broche Ballet nighttime routine is specifically designed to help you decompress and restore your range of motion through a series of gentle yet effective stretches that can be done right on your bedroom floor.
The class begins with a foundational demi-pointe stretch. By sitting back over tucked toes with your ankles firmly together, you target the deep muscles of the arch. This position is essential for developing the strength and flexibility needed for higher jumps and more stable balance. Throughout the exercise, focus on your alignment; keeping the ankles touching ensures that the stretch remains even and doesn't roll outward, which protects the integrity of your ankle joints.
Next, we transition to stretching the tops of the feet. This area often becomes tight for dancers, particularly those working toward or currently dancing en pointe. By bringing the tops of the feet forward and sitting back, you create length through the front of the ankle and the metatarsals. We also incorporate manual techniques, using your hands to gently pull the toes down while pushing the heel up. This dual action helps to increase the rotation of the ankle and creates the beautiful, fluid line required for classical ballet.
A key component of this routine is the integration of breathing techniques. By focusing on each inhale and exhale, you signal to your nervous system that it is time to relax, allowing you to sink deeper into each stretch without muscle resistance. We conclude with gentle foot circles to loosen the joints and relax the intrinsic muscles of the foot before sleep. Whether you are an adult beginner or an advanced student, this routine is a perfect way to end your day, ensuring your feet are refreshed and ready for tomorrow's class.
