What You'll Learn
- How to use props like thera-bands to safely increase hip rotation.
- Techniques for releasing deep hip tension through controlled micro-movements.
- The role of breathwork in achieving deeper, more effective ballet stretches.
- Manual visualization tips to maintain turnout during active leg movements.
- Strategies for engaging the core to support lower body alignment and stability.
About This Video
Unlock the secrets to a more functional and aesthetically pleasing turnout with this specialized seated stretching routine from Broche Ballet. Turnout is a cornerstone of classical ballet technique, but achieving it requires more than just rotating your feet; it starts deep in the hip sockets. In this targeted 15-minute practice, we focus on the intersection of flexibility, strength, and neurological release to help you find your maximum rotation without strain.
Using a long thera-band, yoga strap, or even a bathrobe belt, you will guide your body through a series of intentional movements designed to target the inner thighs, hip flexors, and rotators. We begin with foundational seated positions, such as the butterfly stretch, to assess current mobility. From there, the instructor introduces the concept of micro-movements—gentle, controlled pulses that signal the nervous system to let go of tension. This approach prevents the body from 'clamping down' in response to intense stretching, allowing for a deeper, more sustainable range of motion.
A unique aspect of this class is the focus on manual work and visualization. You will learn how to use your hands to manually encourage the muscles to 'pull up,' mimicking the feeling of proper engagement you would use in a plié or tendu. This tactile feedback is essential for adult dancers who are refining their proprioception. We also explore the importance of breathing and relaxation; holding your breath creates physical resistance, whereas conscious exhaling helps the muscles lengthen naturally.
By the end of this session, you will understand how to maintain your turnout even as you lower your legs or transition between movements. This practice is not just about getting flatter to the floor, but about building the functional strength to hold your rotation during complex center work. Regular repetition of these exercises will help you achieve the clean lines and stability necessary for advanced work en pointe or in jumps.
