What You'll Learn
- Effective hip-opening techniques including the 90-90 and butterfly positions
- How to use intentional breath work to release tension in the glute and hip flexor
- Gentle cambré back movements to improve spinal flexibility and chest opening
- Mindfulness and visualization strategies to deepen your stretching practice
- Techniques for maintaining proper alignment while performing floor-based stretches
About This Video
In this 13-minute restorative session, Broche Ballet invites you to the floor for a deep dive into relaxation and functional flexibility. We understand that a dancer’s body requires more than just strength; it needs moments of intentional release to prevent injury and improve range of motion. This Relaxing Seated Stretch class focuses specifically on the hips and lower back, which are common areas where many dancers hold significant tension after a long day at the barre.
We begin the session by centering the mind through rhythmic breath work, emphasizing how a deep breathe can signal the nervous system to let go of stored stress and muscle gripping. Throughout the practice, you will explore various positions designed to open the hip flexor and glute muscles safely. We incorporate the 90-90 stretch to target both internal and external rotation of the hip joint, followed by a gentle butterfly pose to release the inner thighs and adductors.
To complement these hip openers, we include a seated cambré back to lengthen the spine, open the chest, and create space in the torso. As you move through the sequence, you will learn to maintain high levels of body awareness, noticing exactly where your body feels tight and using your breath to melt further into the floor. This class is more than just a physical routine; it is a mindfulness practice.
By focusing on proper alignment and side-to-side symmetry, you will gain a better understanding of your own body’s unique mechanics. Whether you are recovering from a rigorous rehearsal or simply looking for an effective way to wind down, these yoga-inspired movements offer a holistic approach to dancer wellness. Join us on the floor to experience the restorative power of a dedicated stretch practice designed for the adult ballet dancer.
