Welcome to Recovery Class 14 with Stephanie Petersen. In this class, we will be concentrating on improving hip mobility and pelvic stability.

We will begin with the exercise Stability and Control, using the Fusion Ball to activate the core and isolate the deep rotators. Here, the Fusion Ball will add a stability challenge, promoting the activation of the posterior chain to keep the hips level and aligned with the knees. 

To further mobilise the hip flexors and strengthen the hamstrings and glutes, we will perform the exercise Hip Opening with Rotation. Encourage dancers to support their spine with their deep abdominals as they move through their full range of motion.

A brilliant exercise for releasing tension in the lower back and safely stretching the hip flexors for extensions and turnout is Helicopter Warm Down. Here, the Fusion ball will be placed under the sacrum to provide essential support to the lower back while bringing awareness to the transversus abdominis and obliques.

Tips

Cue melting the shoulders into the mat.

Remind dancers to keep their elbows soft when weight-bearing on their hands.

Ask dancers to check their hip alignment — are they level?