Welcome to Recovery Class 1 guided by Emily Seymour. This class aims to help dancers optimize their training by maximizing their recovery. Dancers will follow a series of slow and controlled exercises designed to release tension in the upper body and reset the spine after a day of dancing. These classes are best performed when you are warm at the end of the day or immediately after training.

We will begin by stretching the upper back and expanding the chest in Open Your Heart. This exercise uses the Fusion Ball to release the thoracic spine while maintaining activation in the lower abdominals. Controlled Hip and Glue Conditioning also requires the Fusion Ball. Here, dancers will work on activating their hamstrings and deep rotators to stabilise the pelvis. The exercise works all planes of motion, allowing for a full body controlled release. 

We will end the class with Final Stretch to restore neutral alignment and increase spinal mobility.

Tips:

Decompression does not stop at the spine — encourage dancers to lengthen through their fingertips and toes to allow for a whole body release. 

Remind dancers to keep their hips stacked when lying on their side, especially when gliding their leg backwards.

Encourage dancers to connect with their breath during the movement — this will help release the tension in their muscles.