The benefits of Petite Retiré Pulses

⭐ PETITE RETIRE PULSES ⭐

1 - Lift foot to petite retiré & extend from the thigh away from the supporting leg

2 - Pulse

Strong glutes, adductors,hamstrings & hips are so so important not just for dancers, but for everyone. Strengthening these muscles can help prevent injury in skiing, hiking, climbing & running.

*You do not need an elastic band for this. The key is having a tall, neutral spine at all times and engaged abdominals.

How to:

💙 Feet in a small turned out 1st position. Your thigh bone should be in line with your knee cap, which should be in line with your ankle and tracking over your 2nd toe. Do not force yourself into a big 1st. You will injure yourself.

💚 Engage the abdominals from underneath the ribs & tilt your pelvis forwards/upwards. This might feel strange if you're used to curving your spine.

💙 Lift 1 foot to the back or side of your supporting leg & extend from the thigh away from the supporting leg

💚 Once you feel the muscles engage (and you will!!!) return back to your petite retiré

GREAT FOR GLUTE STRENGTH: Strong gluteals are important for proper pelvic alignment, propulsion during walking and running, and even standing on one leg. Gluteals also help support the lower back during lifting, and help prevent knee injuries.

INJURY PREVENTION: Strong hamstrings work to stabilize your hips and keep your spine properly aligned. If your hamstrings are weak and tight, they'll tug on your hips and compromise functional movement. Your hamstrings also keep your knee and surrounding connective tissue in alignment.

DON’T FORGET YOUR ADDUCTORS: The adductors are not obvious leg muscles like the hamstrings and quads, so they’re often neglected, but they play a vital role in lower-body strength. These muscles draw play a role in stabilizing your knee joint and also contribute as hip rotators due to their origin on the lower portion of the pelvis and wrap themselves around the femur.