Safer, Stronger Extensions

Safer, Stronger Extensions: Mastering Control & Alignment Struggling with tight hips, gripping muscles, or inconsistent extensions? Safer, Stronger Extensions is designed to help dancers achieve technically sound, controlled, and injury-free extensions by addressing common compensations and alignment issues in devant, à la seconde, and arabesque. Rather than focusing on extreme height, this course emphasizes stability, turnout activation, and postural control to create extensions that feel natural, safe, and well-placed. Many dancers unknowingly develop compensations—over-gripping the hip flexors, using the lower back instead of proper turnout, or hiking the hip—which can lead to snapping hip, muscle imbalances, and long-term injuries. This course breaks down the root causes of poor extension mechanics and provides corrective exercises, neuromuscular training, and mobility work to retrain movement patterns for optimal technique. What You’ll Learn: ✔ How to improve hip mobility without over-stretching ✔ Proper core and pelvic stability for well-supported leg extensions ✔ How to prevent snapping hip, gripping glutes, and poor spinal alignment ✔ Strength training for turnout & control in all three extension positions ✔ Recovery techniques to reduce tightness and prevent overuse injuries With step-by-step video tutorials, corrective exercises, and targeted training sessions, you’ll develop the strength and control needed for safer, more effortless extensions. This course integrates principles from ballet corrective exercise, injury prevention, and anatomical alignment, making it ideal for dancers who want to improve their technique while protecting their bodies for long-term success.