What You'll Learn
- How to use pelvic tucking to isolate and effectively stretch the hip flexors
- The correct way to hinge at the hip for deep, safe hamstring lengthening
- Dynamic lunging techniques to improve functional leg and core mobility
- Breathwork strategies to release deep-seated muscle tension and improve focus
About This Video
Flexibility is a cornerstone of ballet technique, but achieving it requires more than just passive stretching. In this 14-minute Beginner Flexibility Flow, Brie guides you through a standing routine specifically designed to target the hamstrings and hip flexors—two areas that often hold tension for dancers. Whether you are cross-training or warming up before a barre session, this practice focuses on functional movement and alignment to help you achieve greater ease in your dancing.
The class begins with a gentle warm-up to prepare the body, emphasizing a parallel foot position to ground the legs. A primary focus of this session is the relationship between the pelvis and the spine. Brie emphasizes the importance of pelvic alignment, specifically how tucking the hips can dramatically change the intensity and effectiveness of a hip flexor stretch.
By engaging the core and maintaining a neutral spine, you ensure that the stretch reaches the intended muscles without straining the lower back. As the flow progresses, you will move through dynamic movements such as hip hinges and lunges. Learning to hinge at the hip rather than rounding the back is a vital skill for ballet dancers, as it mimics the mechanics needed for deep pliés and powerful jumps.
Throughout the practice, Brie incorporates deep breathing and relaxation techniques. This mindful approach helps release chronic tension, allowing the muscles to lengthen naturally. The session concludes with stretches for the shoulders and a final relaxation segment to help you release physical and mental stress.
By the end of this flow, your legs will feel more open and your hips more mobile, providing a solid foundation for your next ballet class. Join us at Broche Ballet to integrate these essential flexibility techniques into your daily routine and feel the difference in your range of motion.
