What You'll Learn
- Master proper hip alignment for développé side to prevent gripping and improve extension height
- Techniques for engaging the quadriceps while maintaining a relaxed, deep hip fold
- How to use specific breathing patterns to release tension in the spine and shoulder blades
- Integrated strength exercises to transition smoothly between parallel and turned-out positions
- Effective use of hand support to deepen stretches in the upper and lower back safely
About This Video
In this comprehensive session from Broche Ballet, we dive deep into a seated flexibility flow designed specifically for the unique mechanical needs of adult dancers. Improving your range of motion is not just about passive stretching; it's about understanding the anatomical mechanics of your body to improve your overall ballet technique. This class focuses on the intricate relationships between the spine, hips, and hamstrings to help you achieve a more fluid, graceful, and controlled movement in your daily ballet practice.
We begin by addressing the foundational elements of hip alignment, particularly as they relate to movements like développé à la seconde. Many dancers struggle with gripping the hip flexors, which can limit height and cause discomfort. Through this flow, you will learn how to let the hip fold correctly, allowing the quadriceps to engage efficiently without causing unnecessary tension.
By practicing how to bring the quad closer to the ribs in a controlled, seated environment, you build the functional strength and muscle memory necessary for high extensions and stable transitions when you return to the barre. Throughout the flow, we emphasize the importance of maintaining a flat back placement and proper engagement of the core. Whether you are performing an arcing exercise or stretching with legs in a parallel position, proper spinal alignment ensures that you are targeting the correct muscle groups while protecting your joints.
We incorporate specific strength training movements, such as rotating the legs through turn-out and parallel, to bridge the gap between passive flexibility and active balletic control. This dual approach ensures that your flexibility is usable during actual dance sequences. Breathing techniques play a crucial role in this practice.
By inhaling to create space and exhaling to deepen into a stretch, you can release stubborn tension in the upper back, shoulder blades, and lower back. This routine is designed to be gentle enough for daily use yet effective enough to produce noticeable results in your overall ballet performance.
