This is Recovery Class 8, guided by Ella Roper. This class focuses on promoting and teaching safe and effective mobility, helping students release tension in their joints and muscles. In this class, students will require the ProBall and Fusion Ball so please make sure this equipment is prepared prior to starting the class.

We will begin with a highly beneficial warm-down exercise called Mobilise the Fascia. Fascia refers to the web of connective tissue that weaves around and between all of the muscles and joints in our bodies. Releasing the fascia is therefore crucial to unlocking the student’s full range of motion and reducing the risk of injury. Students will use the Fusion Ball to open the sternum as they articulate through the lower back, controlling the movement with their deep abdominals.

A great exercise for coordination and core control in this class is Plank Sliders. Here, we will use the Fusion Ball to activate the lower abdominals as the student comes to a pike position. As the supporting foot will be on demi pointe the entire time, the exercise is also brilliant for developing metatarsal and calf strength.

We will finish with a spinal mobility exercise, focusing on rippling through the spine and stretching with coordination and control.

Tips:

Use the image of their spine being a string of pearls 

Remind dancers to keep their abdominals tight, especially when releasing the upper back.

Encourage dancers to connect with their breath to deepen the stretch.