Welcome to Recovery Class 10 guided by Jenna Roberts. The focus of today’s class will be hip flexor and upper body mobility. We will work through a series of targeted exercises, designed to enhance the dancer’s proprioception while increasing their usable range of motion. 

The first exercise in this class will be Upper Body Flow, where we will use the Fusion Ball to strengthen the lats and deep abdominals. The ball will bring awareness to the alignment of the spine in arabesque, encouraging the dancer to lengthen through their lower back as they coordinate their port de bras with their breath.

To strengthen the deep core and adductors, we will perform the exercise Hip Flexor Flow. Here dancers will train in both internal and external rotation, using their deep rotators to gently turn out while stabilising the pelvis using their abdominals. 

Our final exercise, Helicopter Flow, has been carefully designed to help dancers release tightness in their lower back and hip flexors. The Fusion Ball will provide a deeper stretch, allowing the dancer to gently increase their range of motion in a controlled and mindful manner.

Tips:

Control is Key – Encourage dancers to work within their range.

Make sure the Fusion Ball is appropriately prepared to avoid discomfort.

Promote core activation to support the spine and stabilise the pelvis.