Welcome to Mobility Class 3 with Stephanie Petersen. In today’s class we will work through a series of targeted exercises expertly designed to help dancers stretch and strengthen safely and effectively. 

We will begin with Gluteus Extension, activating the hamstrings and core to enhance dancers’ strength for allegro and adage. Encourage dancers to keep their hips square as they lift the leg off the ball, stabilising the pelvis using their deep abdominals.

In Torso Extension, we will be deepening the dancers’ awareness of their alignment, supporting them in finding the strength and precision needed to hold their upper body in pirouettes and pas de deux work. Using the ProBall, we will activate the core and obliques, initiating the lift from the deep abdominals.

To mobilise the spine for attitude and arabesque positions, we will practice Adagio Extension 3. Here, dancers will work on lengthening through the lumbar spine as they extend the leg, lifting up and out of the supporting side while working to keep the hips level.

Tips

Remind dancers to keep their pelvis steady — there should be a line from the ribs to the hips to the knees.

Encourage dancers to lift out of the supporting side using their deep abdominals.

Promote soft elbows when weight bearing on the hands.