This exercise helps to safely prepare the back, hamstring and hip muscles for dance. By strengthening their spinal muscles, dancers will be better able to stabilise their torso, while a flexible spine allows for a maximum range of movement. Additionally, conditioning and warming up the hip flexors assists in balancing the posterior pelvic muscles, contributing to optimal alignment and technique.

Preparation:

Have students lie on the mat with both feet resting on a fusion ball, knees bent in parallel, and palms facing upwards at each side.

Steps:

1. Start with an exhale on the introduction.

2. Instruct students to inhale slowly, activating the pelvic floor and articulating the spine slowly into a bridge position.

3. Exhale as the spine returns vertebrae by vertebrae to the mat.

4. Repeat the bridge articulation.

5. On the third bridge, have students pause at the top, rolling their feet over the fusion ball, stretching their insteps.

6. Have them return their feet to neutral, performing an Achilles press by dropping heels, then returning to neutral.

7. Encourage students to articulate their spine as it rolls back to the mat.

8. Have the students extend the legs in parallel, lower their left leg, and roll the ball as the right leg bends without disturbing hip placement.

9. Have students externally rotate both legs, return to parallel, extend the right leg, and repeat with the left leg.

10. Have students end with both legs on the ball, bending their knees in parallel, externally rotating, and extending while maintaining rotation.

Focus:

Emphasise maintaining proper pelvic and spinal alignment throughout the exercise.