This is Recovery Class 9, guided by Jenna Roberts. This class gives an emphasis to hip mobility and neutral alignment. We will go through a series of exercises designed to help dancers feel and understand where their tightness is located and how to release it. We will be using the Fusion Ball to both deepen the dancer’s awareness of existing tension in their body and facilitate its release. 

We will begin with Finding Neutral Pelvis, a highly beneficial exercise that improves stabilisation through the entire body, focusing particularly on enhancing the connection to the core. Understanding how to reset the pelvis and find the body’s axis is crucial to maintaining alignment in turns, jumps and balances.

A key exercise in this class is Bridge and Extend. Here, dancers will engage their adductors and VMO to hold the Fusion Ball in place, softening the ribs as they exhale. When transferring from two legs to one leg, remind dancers to keep their hips level and their shoulders relaxed.

We will end the class with Half Helicopter Stretch, an exercise that aims to stretch and mobilise the hips and lower back while encouraging core activation. Dancers will lie with their sacrum on the Fusion Ball, relaxing their shoulders as they gently spiral the legs above them. 

Tips:

Encourage dancers to close their eyes to challenge their proprioception and enhance their connection.

Remind dancers to soften their ribs when exhaling.

Check for even hips – especially when transferring weight.