Welcome to Advanced Recovery 3 guided by Emily Seymour. In today’s class we will work through a series of exercises designed to relax and reset the muscles and joints after a day of dancing. This class should only be performed when the dancer is warm so as to minimise the risk of injury.

We will begin with Mobility, Flexibility and Stretch, using the Fusion Ball to open up the hip flexors and lengthen the spine. Encourage dancers to keep their hips square and their core engaged as they move through the exercise, controlling through the quads and VMO.

The next exercise in this class is Reset the Spine. Here, we will use the Fusion Ball to decompress the spine, rolling through the back while connecting with the deep abdominals. We will finish the class with Tension Release to further relax the hip flexors and stretch the spine, hamstrings and glutes.

Tips

Promote awareness — encourage mind-muscle connection.

Deep breaths — remind dancers to use their breath to deepen the stretch.

Control over range — encourage dancers to only work within their individual range.