Welcome to Recovery Class 11 guided by Ella Roper. In today’s class, we will be working on mobilising the spine and releasing the hips to support controlled and efficient movement.

We will begin with Upper Body Combination, where we will use the Fusion Ball to enhance the dancer’s proprioception and coordination. The ball brings awareness to the alignment of the pelvis, encouraging dancers to engage their abdominals to stabilise, particularly during transitions.

Will we then move to focus on deep core activation in Controlled Roll-down and Balance. This is a brilliant exercise for isolating the transversus abdominis. In addition to adding an element of fun, the Fusion Ball promotes spinal articulation, helping dancers connect with their core to support their lower back.

Adage is the focus of our final exercise. In Flow with Range, we will work in both internal and external rotation, stabilising the pelvis using the hamstrings and glutes. Remember placement is key — promote alignment over height of leg.

Tips:

Encourage dancers to connect with their breath to enhance mind-muscle connection.

Stability is paramount — remind dancers to use their core to protect their spine long.

Cue the image of the stomach sinking into the spine for better deep core activation.