Welcome to Advanced Recovery 4 guided by Emily Seymour. In today’s class we will be using the ProBall and Fusion Ball to help dancers release and recover their muscles.

We begin with Full Body Flow with Ankle Stability: as its name suggests, this exercise focuses on movement fluidity, especially through the torso, while also activating the core and aligning body weight to improve balance and ankle stability.

Next is Torso Control: a brilliant exercise for activating the deep abdominals and obliques while releasing tension in the spine. Using the ProBall, dancers will work on stabilising through the core while coordinating their arms with their legs.

The class culminates with Release, a spinal mobility exercise designed to let go of tension and tightness in the upper body. We will be using the ProBall to ripple through the spine, loosening the fascia and allowing for freer, more fluid movement.

Tips

Remind dancers to engage their abdominals even in extension.

Check for hyperextension — this will change the placement of the Fusion Ball.

Encourage dancers to keep their hips and shoulders square.