Welcome to Recovery Class 17 with Stephanie Petersen. This class is all about resetting and realigning the body after a day of dancing. 

Our first exercise  Hamstring Release: a simple but effective exercise that combines a bridge with a hamstring stretch to both activate and lengthen the backs of the legs. Here, encourage dancers to work slowly and mindfully, articulating through the spine as they roll up while keeping their feet spread and their toes long on the ball.

Our next exercise, Lengthening the Adductors aims to strengthen and stretch the inner thighs, helping dancers find the squareness of their hips and shoulders without sinking into the supporting side. In addition to enhancing adductor strength and pelvic alignment, this exercise also requires coordination, making it a wonderful tool for enhancing mind-muscle connection.

We will finish the class with Strength and Release targets the hamstrings and hip flexors. Here, we will use the ProBall to release tension in the iliopsoas while enhancing single leg stability. This exercise also incorporates a lovely side bend to increase the stretch through the hip flexors and bring awareness to the activation of the core and hamstrings to support your balance.

Tips

The Barre is there for support only — encourage dancers not to lean on the barre.

Call out the working muscles when appropriate to enhance mind-muscle connection.

Encourage dancers to keep their hips square and level throughout the exercises.