Recovery Class 9 – Advanced, led by Emily, is designed to support dancers in regaining balance, mobility, and control through the upper body. This session is particularly useful after periods of intense workload, or as part of a recovery-focused training phase.

The class opens with Shoulder Stability, addressing mobility and coordination across the shoulder girdle. The second exercise, Engagement & Mobility, works on spinal articulation and control—especially useful for refining cambré technique while avoiding lumbar compression. The final section, Release & Balance, integrates grounding, pelvic awareness and relaxation.

Tips:

Cue spinal length consistently; phrases like “reach through the crown” or “lengthen the front and back body” help avoid collapsing into the lower back.

Emphasise quality of movement—encourage dancers to move with breath and avoid pushing into excessive range.

Watch for common misalignments: weight shifting in twists, or asymmetry in the shoulder girdle.

In the final exercise, allow time for stillness and quiet balance to promote nervous system regulation.