What You'll Learn
- Dynamic hip mobility exercises including windshield wiper movements for better rotation.
- Targeted hamstring lengthening through half-splits and controlled forward folds.
- Proper pelvic tucking techniques to ensure safe alignment and lower back protection.
- How to integrate port de bras and breathing into your stretching routine for better dance flow.
- Effective use of props like pillows and blocks to modify intensity for your personal level.
About This Video
Developing flexibility is a cornerstone of ballet training, but it is often a daunting task for adult beginners. At Broche Ballet, we believe that stretching should be a functional, flowing experience rather than a painful chore. This 12-minute Beginner Flexibility Flow is specifically designed to target the two most common areas of tightness for dancers: the hips and the hamstrings.
By following this guided routine, you will learn how to safely increase your range of motion while maintaining the structural integrity required for classical dance. The session begins with seated movements that focus on spinal alignment and hip mobility. We use windshield wiper actions with the legs to lubricate the hip sockets, preparing the body for deeper work.
Throughout these movements, focus on keeping the chest lifted and using your breath to find ease in the transitions. Proper alignment is reinforced by placing hands on shins and using the elbows to help pull the torso forward, ensuring the stretch comes from the hips rather than rounding the back. As we move into more active stretches, we introduce the concept of pelvic tucking.
Understanding how to tuck and untuck the pelvis is vital for protecting the lower back during lunges and arabesque work. You will practice inchworming the foot forward into a deep lunge, followed by pulling back into a half-split. These dynamic transitions help lengthen the hamstrings while simultaneously opening the hip flexors.
To make the practice accessible, we encourage the use of a pillow or block for knee support or to bring the floor closer to your hands. To bridge the gap between pure stretching and dance, this flow incorporates a graceful port de bras. By moving the arms through first position and opening out to the sides, you integrate upper body coordination with lower body flexibility.
This holistic approach ensures that your newfound mobility translates directly to your performance at the barre or in the center. Whether you are working toward your first pair of pointe shoes or simply want to feel more fluid in your movements, this well-rounded flow provides the perfect foundation.
