Welcome to Recovery Class 18 guided by Jenna Roberts. Today we will be working on resetting and realigning the pelvis by releasing tension in the hip flexors and lumbar spine.

The first exercise Glute Stretch and Recovery works to both stretch and strengthen the posterior chain, helping dancers connect to their hamstrings, glutes and core. We will be using the black mini-loop band to support this activation, tucking the pelvis under to articulate the spine and isolating each leg to ensure both hamstrings are evenly worked. We will end with a lovely glute stretch to release the backs of the legs.

In Dynamic Stretching, will be using the PBT resistance band to stretch and strengthen the adductors, working through a full range of motion to enhance extensions in adage. When the leg goes to the side, dancers are encouraged to place a hand on their hip to check their alignment, further promoting that all important mind-muscle connection.

Our final exercise Release, Stretch and Balance continues the theme of pelvis alignment established in the previous two exercises. Again, we will use the resistance band to elongate the hamstrings, being mindful to keep the hips square and the shoulders pressed into the mat.

Tips

Remind dancers to check their hip placement — are they level and aligned?

Promote deep breaths to enhance the stretch

Encourage dancers to roll through the spine as they extend their hips to the bridge position.