What You'll Learn
- How to use spiraling movements to increase rotation within the hip sockets.
- Techniques to identify and release 'squeaky wheel' tension in the calves and quads.
- The use of breath to facilitate deeper relaxation and muscle availability.
- Safe ways to coax flexibility around joints to avoid knee and ankle strain.
About This Video
Welcome to Week 2 of the Turnout Stretch & Strength series at Broche Ballet. This targeted 16-minute practice is specifically designed for dancers who want to increase their available range of motion and find a more functional, easeful turnout originating from the hip sockets. Rather than forcing rotation from the feet or knees, this class focuses on the 'roadmap' provided by your own body. By listening to the 'squeaky wheels'—those specific areas of tension that often complain during class—you can identify exactly where your flexibility needs a bit more 'grease' to function smoothly.
In this session, we utilize spiraling and twisting movements to encourage deep muscle relaxation. We do not simply pull on the muscles; we coax the fibers around the joints to release and lengthen. This anatomical approach ensures that you are not putting undue pressure on the knees or ankles, but instead finding space and rotation within the hip socket itself. We will work through specific exercises targeting the calves and quads, making the legs more available for the technical demands of a *plié* or a stable *relevé*.
Preparation is key for this practice. You will need a belt or a bathrobe tie to assist with certain stretches, and we recommend having a pillow or sweater handy to cushion your knees during kneeling sequences. Comfort allows the nervous system to relax, which is essential for achieving a deeper range of motion. Throughout the class, we emphasize the importance of the breath as a tool for release. By breathing into the areas of resistance, you allow your body to open up naturally without the risk of injury. This relaxation is the secret to building functional strength in your turnout; a muscle that can fully release is a muscle that can fully engage. Whether you are preparing for a challenging *barre* session or winding down after *en pointe* work, this routine provides the essential tools for a more expansive and controlled turnout.
