This recovery session, led by Emily, is designed to reinforce postural alignment and external rotation using the resistance band and mini-loop band. The focus is on supporting recovery through strengthening and stretching key muscle groups without overloading the system.

Strengthening Turnout with Alignment develops control through the deep rotators while stabilising the pelvis and trunk. Warm-down Recovery encourages release in the hips, adductors, and posterior chain. Arabesque Stretch promotes hip extension with abdominal support, helping dancers improve their arabesque lines while protecting the lumbar spine.

This class can be used at the end of a demanding day or integrated into a restorative training schedule.

Tips:

Emphasise turnout initiation from the hip, not the foot or knee.

Cue gentle core engagement during hip extension to avoid lumbar compression.

Use breath to support transitions into and out of stretches.

Allow students to adjust the band’s tension to meet their strength and mobility needs.