Welcome to Recovery Class 15 with Stephanie Petersen. This class is all about connection and flow. Dancers will work through a series of targeted exercises designed to release tension, enhance coordination and deepen the dancer’s awareness of key muscle groups.

Our first flow exercise will be Abdominal Flow. Here, we will use the Fusion Ball to mobilise the spine and activate the obliques, deep abdominals and adductors, breathing deeply to enhance the stretch. Dancers will work to move seamlessly from flexion to extension, stabilising through the shoulder girdle as they lengthen the hamstrings.

The exercise Mermaid Flow combines a glute stretch for turnout with a beautiful side port de bras. The Fusion ball will challenge the dancer to lift up and out of the hips, creating space in the lower back as they bend over to the side.

Our final exercise Helicopter Stretch incorporates elements explored in the previous Recovery Class. Again, the Fusion Ball will be placed under the sacrum to allow for a deeper stretch, bringing awareness to the deep abdominals to support and stabilise the pelvis.

Tips

Encourage dancers to keep flowing — there should be no stopping between movements.

Remind dancers to keep both sides of their body lengthened as they bend to the side.

Promote the use of the breath to enhance the stretch and improve coordination.