What You'll Learn
- Targeted drills to improve seated turnout and hip rotation
- Spinal twisting techniques to increase mobility and back health
- Active stretching methods like pulling elbows to ribs for better posture
- Upper back and shoulder relaxation to reduce dance-related tension
- Refining foot articulation and alignment in a seated first position
About This Video
Elevate your training with this comprehensive seated ballet mobility session from Broche Ballet. This 17-minute class is specifically designed to help dancers improve their range of motion, enhance turnout, and release deep-seated tension in the upper body. Whether you are recovering from a strenuous rehearsal or looking to deepen your floor-based conditioning, this practice offers a focused approach to body awareness.
The class begins with a gentle warm-up centered on the lower extremities, specifically targeting the mechanics of the feet and legs. You will work through exercises in seated first position, focusing on flexing and pointing to prepare the feet for pointe work, while simultaneously engaging the rotators to improve turnout. The instructor emphasizes the importance of proper alignment even while seated, ensuring that every movement contributes to your overall technique.
Moving into the core of the session, the focus shifts to spinal health and upper back mobility. Through a series of intentional twists and forward stretches, you will learn to lengthen the spine and open the chest. A key technical focus involves pulling the elbows toward the ribs during forward folds to maintain a long, active back rather than collapsing. These movements are essential for dancers looking to achieve a more fluid port de bras and a stronger, more stable core.
The final portion of the class is dedicated to relaxation and stress relief. Using specialized techniques like threading the hands near the ears and wrapping the arms around the hips, you will explore ways to release the shoulders and upper back. This holistic approach ensures that you leave the mat feeling lengthened, aligned, and mentally refreshed. By listening to your body's limitations and focusing on breath, you will build a more resilient and flexible foundation for your ballet practice.
