Yoga studio
Encore Pilates & Physiotherapy

There's so much we don't know about the long term implications of the crazy dance tricks kids are doing at the moment...

** ROAD KILL STRETCH** Thanks @jorjabowman for demonstrating one of my favourite quad stretches. When trying this, make sure it's not straining your knee. If it is, take the other foot off the knee and make the stretch less intense. If there's still pain in the knee... STOP! For @jorjabowman this has helped her access her turn out for her pointe preparation. Well done on doing your exercises daily You may find this helps with tight thighs and for those of you that find it... hard to get your posture right ("banana backs")/lordotic spines. Check out www.encore-pp.com.au for more info. #pointe #toeshoes #footcontrol #physio #dance #ballet #strength #jazz #turnout #hiprotation #recfemstretch #stretch #flexibility #splits

**TURN OUT FOR WORKING LEG** Yep that's right, an exercise for your deep external rotators! Press your heels together and then rotate your thigh to get them fired up! A great way to warm up for your classical classes. Try 10-15 reps each side and if you really want to build strength, aim for 3 sets. You shouldn't feel this in the front of you hip... only in the butt!... Thanks @tayleadancer for showing us neutral pelvis and keeping everything stacked in your hips and pelvis. Check out www.encore-pp.com.au for more info. #pointe #toeshoes #footcontrol #physio #dance #ballet #strength #jazz #turnout #hiprotation #hip #roartalentaustralia

**STANDING LEG TURN OUT IN SIDE LYING** Thank you @tayleadancer for demonstrating this simple turn out exercise for Quadratus femoris... an important muscle to get that lovely equal turn out in ballet! Taylea also points to where she feels it (around the lower parts of her butt!) Keep your pelvis still and don't use your ankle to get the rotation of the thigh. Try 10-15 reps each side and then stand up and feel your turn out in a rise or tendu. Ooohhh lah lah!... Check out www.encore-pp.com.au for more info. #pointe #toeshoes #footcontrol #physio #dance #ballet #strength #jazz #turnout #hiprotation #quadratusfemoris #roartalentaustralia

**THE NUT BUSH WITH THERABAND** Try this one out to get your glute max and medius firing!! Burn baby burn! Make sure your kneecaps are shining forward and your foot is parallel (like look down and check!). Feel that your toes are relaxed and you're pressing through your heel. @caitlin.bradshaw is doing this exercise for pelvic stability and has her core engaged too! Awesome job Caitlin! You can do this to help foot control, knee control, hip and pelvic stability. It gets you...r upper body involved too for the whole posterior chain. Saahhweet! Reps: do as many as you can then add 3-4 more! Endurance and stamina is key for this one :) Check out www.encore-pp.com.au for more info. #pelvis #physio #hip #dance #ballet #strength #core #jazz #hiphop #footcontrol #knee #exercise