Recovery Class 5, guided by Ella Roper, is a gentle session focused on releasing the posterior chain and restoring spinal mobility through breath-led, fluid movement.

In this class, dancers will work with the Proball. At the start of the session, dancers will strengthen their hamstrings, psoas, and improve torso mobility through active stretching, using the wall to stabilise the ball in the exercises Serenity & Breath and Attitude & Release.

Dancers will then progress to soft spinal work including spirals, flexion, and extension which will all be coordinated with the breath to support nervous system recovery and alignment without tension.

Tips

In back extensions over the ball, encourage dancers to release the neck and shoulders fully.

Promote fluidity—guide dancers to move continuously, avoiding abrupt stops or segmented transitions.

Emphasise coordination of breath with movement throughout.