Unlocking your mobility for dance

Meet @rachel_bolt—a dedicated dancer working towards her @rad_ballet Advanced 2 exam. Like many experienced dancers, she’s noticed that certain movements feel stiffer as she’s gotten older. One particular challenge? The tightness behind her knees in a penché—a deep arabesque tilt that requires immense control and flexibility.

She stretched as much as possible, hoping to free up her movement. But she wasn’t seeing the results she wanted. So what was missing?

Stretch, Release, or Strengthen? Finding the Right Solution

When mobility is restricted, dancers often assume they need to stretch more. However, sometimes the solution is less about lengthening and more about releasing tight muscles so they can move efficiently.

For Rach, the focus was on release. Here’s what we did to help her improve her penché:

🩰 Standing Leg: We targeted her hamstrings and glutes with rolling techniques to release tension, allowing her to stabilize better in her movement.

🩰 Arabesque Leg: For the lifted leg, we focused on quad release, ensuring she could extend and control her movement without compensatory stiffness.

The Takeaway for Dancers

Mobility issues don’t always mean stretching is the answer—sometimes, releasing overworked muscles can unlock movement more effectively. Whether you’re preparing for an exam or refining your technique, understanding your body’s needs can make all the difference.

How do you approach mobility work in your dancing?

For videos on what exercises Rach did visit our Instagram page.