Welcome to Recovery Class 7 led by Stephanie Petersen. This class provides an opportunity to reconnect with the core whilst lengthening the hamstrings, glutes and obliques. We will work on torso mobility and alignment to help correct imbalances in the musculature of the back, working to gently rebalance and reset the dancer’s upper body. This class is best performed when the dancer is already warm at the end of their training.

In torso extension, dancers will work on strengthening their obliques and lengthening their spine. The exercise will culminate in a deep stretch, allowing the dancer to release tension in their upper body.

The featured exercise Intrinsic with core extension uses the resistance band and ProBall to centre the dancer, facilitating whole body alignment as the dancer moves from dorsiflexion to plantarflexion. The resistance band helps keep the upper body activated while providing tension that challenges the core musculature.

Tips

If there is not enough tension on the band, ask dancers to wrap the ends around their wrists once more.

Encourage dancers to connect with their breath - this will help them coordinate the movement.

When sitting on the ball, think about lengthening the spine –- there should be a slight curve in the lower back.