Floor Barre Fitness with Joanna Nicholas BSc

Transcription

1 Floor Barre Fitness with Joanna Nicholas BSc History Traditionally a conditioning class performed as a part of a dancers schedule, floor barre increases flexibility, coordination, strength and control, improves technique (including turn out and hip stability) and alignment. Floor barre exercises are performed on the floor and based around typical ballet type movements. Dancers can also maintain technique and their amazing physique whilst injured, with floor barre classes. There are several founders of floor barre, techniques include Boris Knieseff (1950s), Zena Rommett Floor Barre (1968), Maria Fay technique (1960s) which continues to be taught internationally by Christina Beskou, Homer Bryant technique and NYC Ballet Workout. Benefits Benefits include improved flexibility, coordination, body awareness, activation of stabilizers, activation of postural muscles and building long, lean but strong muscles. Intro Positions/Terminology Parallell - knees and feet face forwards First position external hip rotation, knees and feet facing towards the side of the body (natural turn out) Feet Flexed - ankle dorsiflexion, toes extended Demi pointe - ankle plantar flexion with toes extended (on the ball off the foot when in contact with the floor) (demi meaning half) Pointe - ankle plantar flexion with toes in flexion (pointing) Arms Bras bas First Second Fifth Cues (Posture/Alignment/Breathing) Rectangle - cue shoulders and hips to be square and sides of the body long Broomstick - cue a long neutral spine imagine a broomstick running along your spine (back of the head, thorax and sacrum should be in contact and a space behind the cervical and lumbar spine) Core engaged - cue belly button to spine Breathing - breathe throughout the exercises Focus of each exercise should be on the journey of movement and alignment rather than just the end positions, therefore cue to aim for length not height, as posture will be compromised Key F = frontal plane movement S = sagittal plane movement T = transverse plane movement R = rectangle cue shoulders and hips to be square and sides of the body long B = broomstick cue a long neutral spine L = aim for length through the torso and limbs rather than height

2 Warm Up - Supine Starting position Supine legs together, knees bent, feet flat on the floor, palms facing the ceiling (B R) Squeeze knees Step 1 Squeeze knees - from starting position use adductors (inner thighs) to squeeze knees together (F B R) Step 2 Release - relax the adductors (F) Demi pointe/pointe (demi meaning half) Step 1 Demi pointe - from starting position lift the heel of one foot (S B R) Step 2 Pointe - lift the ball of the foot reaching the toes to the floor (S) Step 3 Demi pointe - replace the ball of the foot (S) Step 4 Relax - lower the heel to the floor and repeat on opposite side (S) Scrunch/spread (retiré meaning withdrawn) Step 1 Scrunch - start by lifting one knee towards the torso into hip flexion (S B R) scrunch the toes of the lifted foot under (imagine you are picking up a peg with your toes) Step 2 Spread - splay the toes and spread them apart. Alternate feet or completed multiple repetitions on one side before changing Ankle circles Step 1 Clockwise - start by lifting one knee towards the torso into hip flexion (S B R), working with the lifted leg ankle complete slow circles in a clockwise direction Step 2 Anti clockwise - working with the same leg change the direction of the circles before repeating on the other side Retiré and knee drop Step 1 Retiré - from the starting position slowly lift the knee towards the torso (hip flexion S) before returning it to the floor. Focus is on control and alignment (B R) Step 2 Knee drop - progress to adding a knee drop from the retire position (T) taking the knee towards the floor in a controlled manner before returning it to retiré Bridge and knee drop Step 1 Bridge - from the starting position gently lift the pelvis and spine up off the floor, focus on activating muscles of the back, gluteals and hamstrings. Roll down in reverse order from thorax to sacrum (S R) Step 2 Knee drop - progress to adding a double knee drop between each bridge by relaxing both legs over to one side keeping the knees bent (T)

3 Side leg swings Step 1 Knee drop - start by relaxing both knees over to one side keeping the shoulders facing the ceiling (T) Step 2 Leg swing - extend the top leg to feel a gentle stretch through the lower back, gluteals and hamstrings (S) Step 3 Knee drop - bend the leg back in (S) Step 4 Carry - using the core carry the knees to repeat the to the other side (T) Unfolding kicks parallel feet pointed (dèveloppè meaning unfold) Step 1 Retiré parallel - start by taking one leg to retiré parallel (S) Step 2 Unfolding kick - extend the knee to straighten the leg with a pointed foot (S B R L) Step 3 Lower leg - carry the leg back down to the floor with the knee extended (S). Complete multiple repetitions on one side before placing the foot flat on the floor or alternate sides Conditioning - Supine Unfolding kicks parallel slow (developpé) Step 1 Retiré parallel - start by taking one leg to retire parallel (S) Step 2 Unfolding kick - extend the knee to straighten the leg with a flexed foot (S B R L) Step 3 Lower leg - carry the leg back down to the floor with knee extended, pointing the foot as the leg reaches the floor (S). Complete multiple repetitions on one side before placing the foot flat on the floor or alternate sides. Regress to a pointed foot to ease the stretch through the calf, fascia and nerves Unfolding turned out dégagé/lifts (dégagé meaning disengage) Step 1 Retiré parallel - start by taking one leg to retire parallel (S) Step 2 Extend 30º - extend the leg back towards the ground at an angle of 30º at the hip in a turned out position Step 3 Leg lift - lift the leg to 70-80º maintaining turn out (S) before lowering the leg back to 30º and placing the foot back on the floor. Foot remains pointed through out (B R). Complete multiple repetitions on one side before placing the foot flat on the floor or alternate sides Turned out kicks (grand meaning large, battement meaning beating) Step 1 Retiré parallel - start by taking one leg to retire parallel (S) Step 2 Extend 30º - extend the leg back towards the ground at an angle of 30º at the hip in a turned out position Step 3 Kick - maintaining turn out throw/kick the leg towards the torso (hip flexion S) in a controlled manner before returning to 30º. Perform 3 kicks before placing the foot back on the floor. Foot can be flexed or pointed throughout (B R L). Complete multiple repetitions on one side before placing the foot flat on the floor or alternate sides

4 Conditioning Laying on side Starting position Laying on the side of the body with the bottom arm along the floor in line with the spine for the head to rest on, use the top arm for support by placing the hand flat on the floor at navel height. Engage the core and stack the hips on top of one another so your weight doesn t roll back. Have the legs in parallel and feet pointed (B R) Retiré parallel (retirée meaning withdrawn) Step 1 Retiré parallel - from the starting position lift the top leg into parallel retire ensuring that the knee doesn t drop to the floor (S B R), imagine there is a pane of glass running down the midline that will break if the knee drops Step 2 Lower leg - gently return the leg to it s starting position with control (S B R) Retiré turned out Step 1 Retiré turned out - start by turning the legs out into first position with feet pointed, draw the top leg into a turned out retire taking the knee to the side of the body, gliding the toes up the inner edge of the bottom leg (F B R) Step 2 Lower leg - gently reverse taking the leg back to first position (F B R). Important to keep the hips stacked and core engaged to assist with correct alignment Unfolding kicks (développé à la seconde meaning unfold to the side) Step 1 Retiré turned out - start by turning the legs out into first position with feet pointed, draw the top leg into a turned out retire taking the knee to the side of the body, gliding the toes up the inner edge of the bottom leg (F B R) Step 2 Unfolding kick - keeping the thigh to the side of the body extend the top knee to straighten the leg (F B R L) Step 3 Lower leg - carry the leg back down to the first position maintaining the extended position (F) Toes remain pointed or can flex at the top of the dèveloppè Tuck, tuck up Step 1 Retiré turned out - starting position is a turned out retiré position using the hip rotators to hold the leg to the side of the body (F B R) Step 2 Tuck tuck - gently tuck the top leg twice by actively taking it further into knee flexion by activating the hamstrings (F B R) Step 3 Up - extend the knee by activating the quadriceps to achieve a lengthened leg as it extends up to the side of the body (F B R L). Toes remain pointed or can flex at the top of the up Step 4 Lower leg - after completing multiple tuck tuck ups carry the leg back down to the first position maintaining the extended position (F)

5 Side balance arms 5 th Step 1 Prepare - engage the core and ensuring the hips are stacked, turn the legs out into first position with feet pointed and take the arms to 5 th position over head Step 2 Lift and lengthen - slightly lift the legs and arms off the floor (F L) and hold. NB To maximize focus and firing of stabilizers perform all exercises on one side of the body before rolling over and performing on the other side. This also enhances flow of body position and avoids discomfort for clients/participants. Conditioning Prone Dégagé derrière (dégagé meaning disengaged, derrière meaning behind) Step 1 Starting position - begin with legs in first position, toes pointed and forehead resting on hands Step 2 Leg lift - lift one leg maintaining turn out keeping knee extended (S L), initiate the movement by lengthening through the leg and lifting from the smiles under the butt (gluteal fold) Step 3 Lower leg - gently place the working leg back to first position (S) before repeating on the other side. Opposite arm to leg arabesque (arabesque meaning "in Arabic fashion", architectural design term meaning spiral Step 1 Starting position - begin with legs in first position, toes pointed, arms lengthened overhead resting on the floor with palms down and neck neutral Step 2 Opposite arm to leg lift - working with opposite arm and leg (ie. right arm and left leg), lengthen through both limbs lifting them slightly off the floor with the neck neutral (S L R) Step 3 Arabesque - progress to a more extended, arabesque position by lifting through the torso and engaging the spinal muscle as the head lifts to look at the fingers of the lifted arm (S L R) Step 4 Lower arm and leg - lower with control before repeating on the opposite side (S) Back extension Step 1 Starting position - begin with the arms by the side of the body, palms facing the floor and neck neutral. Legs can be parallel or in first position with toes pointed Step 2 Torso lift - draw the shoulder blades together (retract scapula) and engage the spinal muscles to roll/lift the torso up in a controlled manner (S L R) * Step 3 Lower torso - with the shoulder blades still together, gently lower the torso back down to the floor (S R) Bird sequence Step 1 Starting position - begin with the arms by the side of the body, palms facing the floor and neck neutral. Legs can be parallel or in first position with toes pointed Step 2 Elbows - bend the elbows taking the hands to the shoulders Step 3 Shoulder blades - draw the shoulder blades together (retract scapula)

6 Step 4 Torso lift - draw the shoulder blades together (retract scapula) and engage the spinal muscles to roll/lift the torso up in a controlled manner (S L R) * Step 5 Bird - hold and exhale as the arms extend to the side of the body * Step 6 Lower torso - with the shoulder blades still together, gently lower the torso back down to the floor (S R) * Ensure the legs remain on the floor and neck neutral (no unnecessary excessive hyperextension of lumbar or cervical spine) Child s pose Place the hands under the shoulders and push the hips back to rest on heels. Knees can be taken wider and the torso relaxes close to the floor Conditioning (Advanced) Supine Tuck, tuck up to adductor sequence The base (non working) leg can either be bent with the foot on the floor or leg extended along the floor in parallel or first position with the foot pointed Step 1 Tuck, tuck up (B R L S) - start by taking one leg to retiré parallel (S) and maintaining this position by activating the hip flexors. Gently tuck the top leg twice by actively taking it into more knee flexion by activating the hamstrings, then extend the knee by activating the quadriceps to achieve a lengthened leg as it extends up towards the torso (S). Toes remain pointed or can flex at the top of the up Step 2 Bend and stretch (B R S) - wrap a theraband, strap or towel over the arch of the foot keeping the knee slightly bent and holding the ends of the theraband in each hand. Breathe in as the knee bends more bringing the thigh closer to the torso, then extend the knee and straighten the leg to feel a further stretch through the hamstrings exhaling. Aim to keep the tailbone (coccyx) closer to the floor (neutral pelvis) Step 3 Leg hug and recline (R S) - still with the theraband in place and leg in an extended position in the air, activate the abdominals rolling up into a crunch position. Aim to decrease the angle between the torso and the thigh by lifting the torso and leg closer together without compromising pelvic placement (tailbone down). Hold this position before lowering the torso to the floor taking the leg with it, increasing the stretch in the hamstrings Step 4 Adductor stretch (B R T) - still with the theraband in place and leg in an extended position in the air, take the ends of the theraband in the same arm as extended leg and guide the leg towards the floor (T) maintaining external rotation through the hip (turn out). If the base leg is bent allow the knee to drop out to the side to counterbalance the stretching leg. Bend the knee to safely come out of the stretch

7 Flowers Step 1 Starting position - begin lying on the side with both knees bent and legs relaxed Step 2 Extend top leg - lengthen the top leg along the floor (S) Step 3 Roll - guide the top leg up to the side of the body (top shoulder) using the hand for support, rolling onto the back as the legs open through second position (straddle) and the body rolls onto to the other side (T B R) Step 4 Close legs - after rolling to the second side close the legs into the starting position before repeating on the second side. Aim to take the legs/feet over the shoulders above hip height with the pelvis remaining on the floor (B R). Fouetté (fouetté meaning whipped, a turn of the body towards or away from working leg) Step 1 Supine dégagé devant (B R S) - start laying supine with legs in first and feet pointed. Lift the working leg maintaining turn out and an extended knee to a height that is comfortable and that the pelvis remains neutral (tailbone down) Step 2 Fouetté to second (B R T) - keeping the working leg turned out and extended in the air, engage the core and gently roll onto your side (towards the non-working leg). The working leg should now be to the side of the body in second position Step 3 Fouetté second to arabesque (B R T) - continue to roll onto front (prone) using your arms and the floor for support as the leg remains in the air but is positioned behind the body (derriere) Step 4 Lower to the floor (B R S) - gently place the working leg on the ground in first position. Reverse on the same leg before repeating on the opposite side Conditioning Supine Core Crunch with port de bras (port de bras meaning arm carriage) Step 1 Crunch - starting with knees bent, feet flat on the floor and hands pointing to the temples with elbows pointing outwards (F), crunch the torso up taking the ribs closer to the hips (S) Step 2 Arms first - holding the crunch take arms to first position Step 1 Step 3 Arms fifth - holding the crunch take arms to fifth position Step 4 Crunch higher - keeping the arms in fifth take the ribs even closer to the hips (S) Step 5 Arms first - holding the higher crunch take arms to first position Step 6 Roll down - lower the torso (S) and glide the arms along the floor back to the starting position (F) Step 3 Step 2 Step 4

8 Oblique crunch Step 1 Crunch - starting with knees bent, feet flat on the floor and hands pointing to the temples with elbows pointing outwards (F), crunch the torso up taking the ribs closer to the hips (S) Step 2 Arms first - holding the crunch take arms to first position Step 3 Rotate - keeping the arms in first rotate the torso to one side (F) Step 4 Centre - keeping the arms in first rotate the torso back to the middle (F) Step 5 Rotate - keeping the arms in first rotate the torso to the opposite side (F) Step 6 Centre - keeping the arms in first rotate the torso back to the middle (F) Step 7 Roll down - lower the torso (S) and glide the arms along the floor back to the starting position (F) Leg darts Step 1 Starting position - keeping the knees bent, bend at the hips bringing the knees closer to the torso and crunch the torso taking the ribs closer to the hips. Keeping one leg closer to the trunk extend the second leg away from the torso to feel tension in the abdominals. Place the hands on the knee of the bent leg Step 2 Switches - taking the hands from the knee of the bent leg and take it away from the body into an extended position as the extended leg bends and travels towards the torso. Continue to switch the legs in a very slow controlled manner, focusing on alignment and the journey of the legs rather than the end positions (S). To progress keep the hands away from the legs by placing them over head (fifth) or pointing the hands to the temples. Sitting Stretches Frog to first, frog to second Step 1 Frog - sitting up tall (B) bend the knees and hold the feet, letting the knees relax and drop out to the side Step 2 First - slide the feet out along the floor in front of the body keeping the feet together and hips turned out (externally rotated), fold from the hips and lengthen the torso over the legs (S B) Step 3 Frog - lifting through the torso (B) slide the feet back into the body, letting the knees relax and drop out to the side Step 4 Second - slide the feet out along the floor taking them apart and lengthening through the knees (straddle) (F), fold from the hips and lengthen the torso between the legs (S B). The focus should be on maintaining a safe long posture, therefore only take the legs to a comfortable range Port de bras 1 legs first/parallel (B) Step 1 Arms first - sitting with the legs extended in front of the body either in first position (turned out) or parallel, take the arms to first position Step 2 Arms fifth - take the arms to fifth position Step 3 Arms second - open the arms to second position Step 4 Arms bra bas - lower the arms to bras bas

9 Port de bras 2 legs first/parallel Step 1 Arms first - sitting with the legs extended in front of the body either in first position (turned out) or parallel, take the arms to first position Step 2 Arms fifth - take the arms to fifth position Step 3 Arms open arch - open the arms and turn the palms to face to the side as the torso arches slightly Step 4 Arms bra bas - lower the arms to bras bas Port de bras 1 legs second (B) Step 1 Arms first - sitting with the legs extended out to the sides of the body take the arms to first position Step 2 Arms fifth - take the arms to fifth position Step 3 Arms second - open the arms to second position Step 4 Arms bra bas - lower the arms to bras bas Port de bras 2 legs second (B R) Step 1 Side bend arms fourth - sitting with the legs extended out to the sides of the body start by taking the arms from second position to fourth position reaching the torso to same leg as lower arm (F) Step 2 Arms first - close the arms taking them to first position returning the torso to upright Step 3 Arms second - open the arms to second position to repeat on the other side Fourth quads/hip flexor Step 1 Legs fourth - sitting up tall with both knees bent, one leg in front of the body with the knee relaxing out to the side, and the other leg place behind the body also with the knee relaxed on the floor (hips externally rotated) Step 2 Front leg - bring the front foot in to the body (knee flexion) so the foot is pointing to the crotch Step 3 Back leg - lift up taking body weight onto the front leg enabling the back leg to lengthen (extend knee and hip) along the floor behind the body ensuring the knee faces the floor to feel a stretch through the hip flexors (S) Step 4 Quad stretch - progress to bend the back knee (S) and grasp the ankle with the same side hand to feel a stretch through the quadriceps (R). Fourth to splits - hamstrings Step 1 Legs fourth - sitting up tall with both knees bent, one leg in front of the body with the knee relaxing out to the side (externally rotated) and the other leg placed behind the body, also with the knee relaxed on the floor (internally rotated) Step 2 Hamstring - slide the front leg out to an extended position with the knee facing the ceiling (parallel) directly in front of the pelvis (S). Fold from the hips, lengthening the torso over the legs to feel a stretch through the hamstrings (S B R). If any discomfort is felt in the hip or knee of the back leg, place it to the side of the body. Step 3 Figure 4 - bend the front knee bringing the foot in towards the body and relaxing the knee on the floor. Aim to have the front knee at an angle of 45-90º. Lift up taking body weight onto the front leg enabling the back leg to lengthen (extend knee and hip) along the floor behind the body ensuring the knee faces the floor. To feel a stretch through the hip flexors of the back leg keep the torso upright, or to feel a stretch through the gluteals of the front leg fold the torso forward reaching the hands in front of the body along the floor (S B R) Step 4 Split - bend the back knee sliding the leg back in towards the body. Placing the hands to the side of the body take all body weight into the hands as the front and back legs slide away from the body (S). Aim to align hips over the legs before lowering the weight into the legs in a controlled manner (B R).

10 Prone développé à la seconde to spilts (developpé meaning unfold, à la seconde meaning to the side Step 1 Starting position - begin lying prone with legs in first position Step 2 Retire turned out - lift one knee towards the shoulder (F B R) Step 3 Développé à la seconde - unfold the leg by extending the knee maintaining turn out through the hips. Aim to lengthen the spine, and externally rotate through the hip enabling the knee to face the ceiling (B R). The arm of the same side can be used to assist the leg slide closer to the shoulder Step 4 Split - progress to place both hands either side of the pelvis allowing body weight to transfer into the hands. Shift the pelvis between the hands and feet and align the hips over the legs before lowering the weight into the legs in a controlled manner (S B R) Cool Down Sequence Prone opposite arm to leg Reconnect mind and body Step 1 Starting position - begin with legs in first position, toes pointed, arms lengthened overhead resting on the floor with palms down and neck neutral Step 2 Opposite arm to leg lift - working with opposite arm and leg (ie. Right arm and left leg), lengthen through both limbs lifting them slightly off the floor with the neck neutral (S L R) Child s pose "Breathing and reflection" Place the hands under the shoulders and push the hips back to rest on heels. Knees can be taken wider and the torso relaxes close to the floor References Fay, M 2003, Maria Fay s floor barre, Dance Books Ltd, Hampshire,UK. Minden, E G 2005, The Ballet Companion: A dancer s guide to the technique, traditions, and joys of ballet, Touchstone, New York. Blanshard, R & Metzger-Hirsch, R 2000, New York City Ballet Workout [DVD], Palm pictures, USA About Joanna As a fitness professional, educator, presenter, model and writer, Joanna s mission is to change lives through inspiring and educating the world on leading a fit and healthy lifestyle. Having studied Health and Exercise Science (BSc UWA), and worked in the fitness industry for over 8 years as a group exercise instructor, personal trainer and lecturer, Joanna sees a need for further educating the broader community in the importance of maintaining a healthy balanced lifestyle. With over 15 years of dance experience, Joanna has training in classical ballet, contemporary, ballroom, Latin, Spanish, tap, hip hop and aerial (pole and silks). Joanna is passionate about combining dance and fitness to assist clients in achieving their goals. Joanna s website houses training articles, workout programs, health tips and gallery to inspire and educate viewers, motivating the community to take that first step into improving their lifestyle. Her fitness blog allows viewers to follow her training and up to date info on health and exercise. w e joanna.net.au@me.com f m