What You'll Learn
- Master diaphragmatic breathing to expand the ribcage and relax the body.
- Increase thoracic spine and pelvic mobility with seated cat and cow exercises.
- Develop spinal isolation through 360-degree ribcage rotations.
- Execute spinal spiral twists using opposition for deep mid-back relief.
- Create a deep side-body stretch to improve functional C-curve range of motion.
About This Video
Maintaining a supple and mobile spine is essential for every ballet dancer. In this 30-minute practice, Dr. T.
(The Pointe Doc), guides you through a specialized thoracic mobility and stretch session designed specifically for the needs of the dance community. This class is particularly beneficial for those looking to improve their spinal health without placing any weight-bearing pressure on the wrists, making it an accessible recovery tool for dancers who may be managing injuries or sensitivities. In the world of ballet, we often hold a very upright, rigid posture.
While this alignment is necessary for technique, it can lead to stiffness in the mid-back and ribcage over time. This session focuses on 'undoing' that rigidity to find more fluidity in your port de bras and upper-body alignment. We begin with deep diaphragmatic breathing to center the nervous system and expand the ribcage.
By focusing on stomach expansion, you create space for the spine to move more freely before entering deeper stretches. Throughout the class, you will utilize a foam roller and a yoga mat to explore a full range of motion. Exercises include seated cat and cow movements to mobilize the vertebrae and pelvis, as well as 360-degree ribcage rotations to isolate the middle of the spine.
You will also practice spinal spiral twists using the concept of opposition—turning the head and hips in opposite directions—to safely stretch the low and mid-back. Finally, we work on deep side bends to achieve a functional C-curve, opening the side body and enhancing your expressive capacity. Whether you are a beginner or an advanced student, this Broche Ballet recovery session provides the postural corrective stretching needed to maintain a healthy, resilient body.
By integrating these movements into your routine, you will find greater ease in your épaulement and a more relaxed, yet supported, upper-body carriage.
