What You'll Learn
- Techniques to maintain a flat back for deeper, safer hip stretching.
- How to use active muscle engagement to intensify rotation and flexibility.
- Progressive variations for the outside of the hip to target deep rotators.
- Methods for using breath and relaxation to release deep muscle tension.
About This Video
Ballet requires an extraordinary range of motion, particularly through the hips, to achieve proper turnout and high extensions. In this 35-minute session from our Self-Care Series, Julie guides you through a comprehensive routine dedicated to conditioning and stretching the hip joints. This class is designed to help dancers move beyond superficial stretches and tap into the deeper musculature necessary for refined ballet technique.
The session begins with focused conditioning to warm the muscles and prepare the body for deep flexibility work. Julie guides you through a series of front-of-the-hip stretches before transitioning into the lateral and posterior structures. A significant portion of the class is dedicated to the 'outside of the hip' stretch, a vital area for any dancer looking to improve their rotation. You will learn specific progressions, such as walking the upper body forward while maintaining a flat back to intensify the stretch without compromising spinal alignment.
One of the key takeaways from this practice is the emphasis on active stretching. Julie encourages dancers to use their own muscle power to open the knee rather than relying solely on the hands. This not only deepens the stretch but also builds the functional strength required for movements like a retiré or a deep plié. You will also explore how subtle changes in your pelvic tilt—flattening versus arching the back—can drastically alter the intensity and target of a stretch.
Throughout the class, there is a strong focus on breathing and relaxation. Deep hip work can often trigger tension in other parts of the body; Julie teaches you how to breathe into the intensity to allow the muscles to release safely. Whether you are looking to recover from a heavy week at the barre or want to make permanent gains in your flexibility, this self-care routine provides the tools and variations needed to progress at your own pace. Join the Broche Ballet community and give your body the professional-level attention it deserves.
