Welcome to Recovery Class 17 directed by Jenna Roberts. In this class we will be focusing on releasing tension in the upper body as we bring the heart rate down. Although this is a recovery class, please remind students to stay connected with their bodies – recovery does not mean switching off.

We will begin with Triceps with Control, an upper body exercise that aims to strengthen the triceps and biceps while promoting length through the spine. Using the black mini-loop band, dancers will challenge their core, using their deep abdominals to support their spine and stabilise their pelvis. 

The exercise Fluid Line Extension aims to mobilise the spine and activate the core to support free and fluid movement in the centre. Here, we will use the ProBall to articulate the spine, gently stretching the obliques, abdominals and hip flexors.

Our final exercise will be Combination Stretch where we will focus on lengthening the hamstrings and finding stability in the pelvis by engaging the core. This is a brilliant exercise for enhancing dancers flexibility and placement for extensions, helping them find both length and control in their posterior chain.

Tips

Encourage dancers to keep their toes long as they stretch their feet.

Remind dancers to initiate the movement from their core, drawing the stomach to the spine.

Promote deep breathing to enhance the stretch.