Therapeutic Barre

Torso Fold- Hold bar with left hand and face perpendicular. Feet should be shoulder width apart. Bend down while keeping legs straight and hip squared, repeat.

Front Torso Stretch- place both hands on bar and face towards the bar. Gently lift chin up until you feel the stretch in your abdomen, repeat.

Side Body Stretch- left hand on the barre, right foot crosses over standing leg, right arm in high fifth, stretched towards the bar while allowing the body to pull away. Then move right foot behind standing leg, right arm still in fifth and stretch towards bar.  Repeat on other side.

Hyper Tension of Spin- Facing the barre, roll through the spine toward and then back up in four counts (twice). repeat in two counts (four times).

Circumduction of Spine- away from the barre with feet parallel, clamp both hands in a fist, raise arms above the head. Move the upper body in a circular motion away from the bar first at a 45 degree angle, then at a 90 degree angle and finally a full circular port de bras. Turn around and repeat for other side.

Second Position - backward hip thrust- through the feet- start in second position with arms in second, flat back over to 90 degrees. Turn feet to a parallel second position and move arms to a straight fifth position. from this position release spine, bend knees, hip thrust forward and roll up and end relevé.

Point Stretch- Face the barre and move feet to demi point and then relax, alternating feet.

Instep Stretch - Face the barre in parallel and both hands on barre. Cross the feet and make sure foot is arched and press calves together until stretch is felt in the middle of the foot.

Ankle Circles- face barre with both hands on barre, start with left foot circle ankle outwards four times and inwards four times and then switch feet.

Achilles Tendon stretch- place one foot directly in front of the other, bend knees and lean forward, switch feet.

calf stretch- facing the barre with both hands on it, put one leg forward and bent and lean into the barre. switch legs.

trudges- facing the barre with both hands on it, legs away from the bar, you will be leaning towards the barre move feet in a "walking action" without removing feet from the ground.

leg swings- facing the barre with both hands on the barre, swing left leg first bending knee 8 times, repeat with other leg.

Plié - Relevé - Balance- Facing the barre - demi plié rise up into relevé and then remove hands from barre and balance.