Welcome to Recovery Class 8 with Stephanie Petersen. In today’s class we will be focusing on strengthening the core and improving lateral stability to support balances, turns and extensions. 

The first exercise, Leg Switches, uses the Fusion Ball to enhance coordination and core stability, promoting the activation of the deep abdominals to support the spine. Lengthening the psoas, dancers will elongate one leg as they raise the ball above their head, being sure to keep the shoulders down and relaxed and the lower back firmly pressing into the mat.

In Clams and Twists, we will be focusing on activating the deep rotators, isolating the gluteus medius and piriformis to externally rotate the leg. Here, the Fusion ball will bring awareness to the role of the adductors and deep abdominals in controlling the dancer’s alignment. 

To further activate the core and enhance the engagement of the obliques to support extensions, we will perform Strong Sides. The Fusion ball here will remind the dancer to lift up and out of the supporting glute, helping dancers sense the activation of their abductors, adductors and obliques while coordinating the expansion of their sternum with their breath.

Tips

Remind dancers to sink their stomach into their spine, dropping the ribcage.

Encourage dancers to connect with their breath to enhance the stretch. 

Keep flowing — discourage stopping between positions.