This is Recovery Class 7, directed by Jenna Roberts. The main focus of this class is mindful mobilisation, warming down with care to help dancers feel and perform their best. We will be working on improving flexibility across the entire body, releasing tension in the spine, hips, neck and shoulders – areas that are common spots for tightness in dancers.

The first exercise in this class is Recovery & Revive, a feel-good stretching exercise that uses the ProBall to help release the spine and hips while encouraging the dancer to use their core to stabilise. The exercise ends with a gluteal and lumbar spine stretch to release any extra tension in these areas. 

A key exercise in this class is the final Cool Down which targets spinal mobility. Dancers are encouraged to focus on expanding through their upper back, keeping both shoulder blades down on the floor as they twist the spine. Even though this is a mobility exercise, dancers are reminded to keep the connection with their core, stabilising through the lower abdominals and pelvis as they rotate.

Throughout the class, breath will play an important role in facilitating and promoting the release of tension. Dancers are encouraged to connect with their breath, softening their ribs as they exhale.

Tips:

Encourage dancers to visualise their muscles releasing as they breathe — the mind is a powerful tool.

Remind dancers to keep their opposite shoulder on the floor as they rotate the spine.

Control is crucial – promote stretching within the dancer’s individual range.