Welcome to Recovery Class 16 directed by Jenna Roberts. In this class we will be focusing on resetting and realigning the muscles and joints after dancing. We will move slowly and mindfully, promoting mind-muscle connection as we release tension in the body.

The class will begin with Lengthen and Warm Down. Here, we will use the PBT resistance band to practise articulating the feet while activating the turnout in both the working and supporting leg. Dancers should aim to coordinate the tension and release of the band with the movement of the leg, strengthening the metatarsals in the feet while engaging the deep rotators.

Next, we will move into Mindful Motion Stretch: a dynamic stretching exercise that uses the Fusion Ball to lengthen the spine. In addition to teaching turnout and spinal mobility in all planes of motion, this exercise also promotes coordination and rhythm.

To address tightness in the hip flexors, we will finish with the exercise Hip Release, working carefully to loosen the iliopsoas as we stretch through the obliques.

Tips

Remind dancers to breathe deeply — this is essential to releasing the muscles.

Control over speed — Recovery exercises should be performed slowly for best results.

Encourage mind-muscle connection