Therapeutic Barre

Therapeutic Barre 

                                                    

1.Torso Fold 2x 

For a torso fold, you left side is to the bar, while your hand is in third position and your foot is in first position. You will then bend your back to cause a flat back and continue to bend your back all the way down and then come back up. You will do this twice on each side.

2. Front of Torso Stretch 2x 

This position you will face the bar and with both hands on the bar you will grip the bar firmly as you pull your body away from the bar. Do not strain your neck in this position. It's all about the body, not the neck.

3. Side Body Stretch 

This position is really self-explanatory. You simply put your right foot over the left and with your hands in third position with your left hand on the barre and as your right hand stretched over your head you pull your body away from the barre. You will then switch sides and proceed to do the same thing except this time your left foot is over your right and your left hand is the hand that is reaching over.

4. Hyper-Extension of the Spine. 2x in 4 counts and 4x in 2 counts 

You face the barre again and with both hands on the barre you roll your spine down to almost a flat back and you roll your spine back up. You do this two times in a four count and four times in a two count.

5. Circumduction of the Spine 45 and 90 degrees and Circular Port De Bras 

You stand with your left side toward the barre. You place your two hands in the air while you hold your hands firmly together. While holding them you will move the upper part of your body in a 45 degree circular motion. You will then do the same thing at a 90 degree circular motion and lastly, you will complete the circular motion through a "Port De Bra" which simply means through the body with your left hand on the bar.

6. Through the Feet 

While still facing the barre. One foot at a time, with your right foot going first,  you will slide your right foot out and do a tendu then a demi pointe followed by another tendu. Slide the right foot back in, then slide the left foot out and do the same thing.

7. Instep Stretch 

You are still facing the barre, you will place your left foot behind your right foot and gently press your left foot against against your right foot so that it is bending slightly, You will then switch and place your right foot behind your left and gently press forward.

8. Ankle Circles  

Still facing the barre you stick one foot out at a time and rotate your ankles both inward and outward.

9. Calf Stretch 

Hold on to the barre firmly and as you push the barre away from you, with one foot at a time, you will let your foot take one step back and lean forward as you bend the knee of the leg that's in front, the leg that's in the back should be straight and pressed firmly against the floor. Stretching the calf in your leg, You will then switch legs and proceed doing the same thing.

10. Trudges 

This is really similar to the calf stretch except for this position you place your both legs behind of you at the same time with no bends in your knees, and push firmly against the barre.

11. Leg Swings 

You simply swing one leg at a forward and backward, starting from the back. As you swing your legs you must bend your knees when it reaches in front and behind of you.

Terms and Definitions

Positions of the Feet
Plie (you must place an accent over the "e")
                 Demi: Your heels doesn't leave the floor. Your back must be straight and as you go down you slide yourself down as though you are sliding down a wall. Your feet must be at its open point (also known as first position) and you go down as far as you can without your heels leaving the floor.
                 Grande: Done in all positions of the feet. This position is similar to the Demi except your heels can come off the ground. Your back must be aligned straight and as you go down as if you are sliding down a wall you can go down as far as you can once your pelvic doesn't pass your knees.

Tendu: Stretches the instep. In this step your leg is straight out without your knees bend. Your toes must be pointed and cannot leave  the floor as you move it from 1st, 2nd, 3rd, 4th or 5th position.

Demi Pointe: This position requires you to basically stand up on the ball of your four toes, you can also do this poistion by stretching your foot out with no bend in your knees and pointe your foot on your four toes.  
Pointe: For this position you simply point your feet downward and your big toe is up straight on the floor. For this you can also stand up on your feet.

Degage (with accents over both "e"): You simply take your foot through a Tendu and off the ground. Similar to a little pointed kick.

Rond De Jambe: Simple means, "around the legs".  It is a circular movement of the leg. The rotation happens at the beginning of your leg.
                   En De Hors: Rotation of the leg outward, away from the center
                   En Dedans: Rotations of the leg inward, towards the center

Grand Battement: A large kick that increases the stretch of the legs.

En Face (De Face): facing the front of the room/audience
Devant: It's a movement of the arms or legs in front of you.
Derriere: A movement of that is to the back of your body. Whether it be your legs, feet, or arms.

A La Second (an accent is placed over the "A"): Meaning to your second.