What You'll Learn
- Effective self-myofascial release (SMR) techniques to improve flexibility and reduce muscle tension.
- Targeted massage for the trapezius, deltoids, and shoulder blades to release upper body tightness.
- Deep breathing exercises to help the body and mind relax while working through muscle knots.
- How to safely navigate the ball and roller around sensitive areas like the spine and neck.
- Integration of the Pigeon pose to target the IT band, glutes, and piriformis muscles.
About This Video
In the world of ballet, the work done away from the barre is just as crucial as the work done in the studio. This 20-minute Rest & Recover session at Broche Ballet is designed to help you maintain your body’s health through self-myofascial release (SMR). Using a small massage ball—such as a tennis ball or lacrosse ball—and a foam roller, instructor Julie guides you through a comprehensive routine to address the high-tension areas unique to dancers, including the calves, inner thighs, chest, and upper back.
The session begins with a focus on the upper body, specifically the trapezius muscles and the area around the shoulder blades. Many dancers carry tension in their neck and shoulders from holding their port de bras or trying to maintain perfect alignment. By placing the ball under these triangle muscles and using deep breathing, you will learn to let your body weight provide the pressure needed to release deep-seated knots. We emphasize the exhale; as you breathe out, imagine your muscle tissue opening up and melting around the ball for a complete release.
We then move to the lower body, targeting the calves and inner thighs. These areas are under constant demand during every plié and relevé. Using the foam roller or massage ball on the calves helps break up adhesions that can lead to tightness or even injury. Throughout the practice, Julie provides essential safety cues, reminding you to avoid placing direct pressure on bones, the spine, or sensitive organs. This mindful approach ensures that you are targeting the soft tissue effectively without causing unnecessary strain. Incorporate these techniques into your weekly routine to see a noticeable difference in your flexibility and overall well-being. Regular SMR helps increase blood flow to the muscles, aiding in quicker recovery between intense classes and keeping your body prepared for the rigors of dance.
