Welcome to Recovery Class 16 with Stephanie Petersen. In today’s class, we will be focusing on strengthening and releasing the posterior chain, working mindfully to activate the glutes and hamstrings to support the dancer’s alignment.

We will begin with Gluteus Extension where we will use the ProBall to strengthen the glutes and hamstrings for allegro. Articulating through the spine, the dancer will peel their back off the floor as they extend into a bridge, being sure to stabilise the pelvis as they raise one leg. While practicing, dancers may lower their arms to the mat before rolling back down. Once the dancer can confidently execute the movement with the support of the abdominals, have them lower their spine and arms together.

To open the hip flexors and release through the thoracic spine, we will practice Freedom in Adage. This is a wonderful exercise for finding that expressive expansion in the upper body. Remind dancers to engage their deep abdominals to lift up and out of the supporting side.

To further mobilise the spine, we will perform gentle oblique twists in Full Body Recovery. Starting with both legs on the ball and then extending to one, we will work to release the lower back and activate the deep abdominals and adductors as we send the legs up and over the head.

Tips

Remind dancers to keep their hips level — the ribs, hips, and knees should all be in one line.

Cue melting the shoulders into the mat.

Encourage dancers to keep their ribs soft — especially on the inhale.