Recovery Class 6, directed by Stephanie Petersen, helps dancers neutralise muscular imbalances that may be caused by overtraining one side. The class focuses on re-aligning the spine and pelvis, helping dancers connect with their core to improve stability and balance.

The class begins with Deep Glutes with Twist, targeting posterior chain activation and hip stabilisation. Dancers should focus on keeping their hips level and their core engaged while moving through a full range of motion.

They will then work on Controlled Placement, an exercise designed to refine alignment and smooth weight transfer. The use of the ball helps activate the back, particularly the lats and serratus, supporting correct placement and postural strength.

The session concludes with a gentle mobility sequence, allowing dancers to release tension and restore freedom of movement.

Tips

Encourage dancers to coordinate with their breath. This will help relax the muscles as well as enhance their awareness of their body.

Look for compensation in the hips — encourage parallel training to help stabilise external rotation.

Watch for bent knees when stretching the hamstring — promote correct form over leg height.