Flexibility, Movement

Stacey Nemour’s Dance! Flexibility Makeover Power Pack – Part 10

Updated!

This is part 10 of a series on Stacey Nemours  fantastic online flexibility course package for dancers.

Check out the full series here:

Contents

Stacey’s Dance! Flexibility Makeover Power Pack contains several courses.

I will be working with/posting about them in the following order:

Note: use codekhalidadancefor 10% off all courses, straps and course packages at flexibilitymakeover.com

Enjoy!

Course 10 – Synchronized Swimmers Flexibility  (part 1)

Duration:

  • Module 1: Before pictures – 7:06
  • Module 2: Session #1 Main video – 58:51 (the final 6 minutes combine flexibility re-tests with front splits, oversplits  and standing extensions)
  • Module 3: See part 11

Level:

Beginner-plus to Intermediate

Props:

  • A set of yoga blocks
  • Some clear wall space
  • Optional, but highly recommended: a Stacey stretching Strap (or 2 straps if you want to intensify the exercises)
  • A step stool or a chair/low table

Course type:

Recorded Skype Session

Featured student:

Jessica Sobrino (synchronized swimmer)

What I like about it:

I was able to do the first session of this course after a few weeks of almost no focus on flexibility work – which is very heartening. It is a great ‘in between’ level course.

It contains 2 full length (about an hour each!) sessions, which is a great bonus.

I will write about the second part here.

Some of the more advanced exercises at the end of this session I needed to adapt to my current level of flexibility, which was easy to do with the tips gleaned from other sessions of the course pack.

Even with these adaptations, and a few water breaks (hydration makes a difference!) I could feel the training was pretty effective.

What it does for me:

Stacey gives a lot of attention to warming up the feet, the lower legs, the back and hips, as well as to opening up the upper body before going into more advanced exercises for backbends and side/straddle splits.

All of this is very helpful for me for martial arts (taekwondo and korean sword art), bellydance as well as ballet training.

Stacey also mentions her new Posture support strap, which was still in development during the recording.

Effects after a few sessions:

I have only worked with this course once, after a few week’s break from dedicated flexibility work, so I‘ll be sure to update this section in a few days.

For now, both at sword class and taekwondo I did notice I had good-for-me range in my hips (hello Cossack squats!) and an effortlessly open upper body posture – which is very helpful for balance, sword movements and kicks.

My favourite exercise(s):

I especially loved:

  • The ‘bow pose improver’ exercises at 07:00 (the difference they made in my bridge is incredible!)
  • The middle/straddle splits exercises

Bonus Course: Synchronized Swimmers Flexibility  (part 2)

Duration:

  • Module 1: Before pictures – 2:42
  • Module 2: Main video – 58:00 (the final 10 minutes combine flexibility re-tests with oversplits practise, standing extensions and backbends)

Level:

Beginner-plus to Advanced

Props:

  • A set of yoga blocks
  • Some clear wall space
  • Optional, but highly recommended: a Stacey stretching Strap (or 2 straps if you want to intensify the exercises)
  • A step stool or a chair/low table
  • Optional: a set of light handweights
  • Optional: a set of foam rollers (which I use for gently practicing oversplits to help my regular splits, a tip from one of Staceys previous flexibility videos)

Course type:

Recorded Skype Session

Featured student:

Jessica Sobrino (synchronized swimmer)

What I like about it:

The course with Jessica contains 2  complete (about an hour each!) flexibility sessions – I wrote about the first one here.

I like that each session has slightly different exercises and a different main focus – so I can use them in tandem (if I have sufficient time) or separately.

This second one is great for anyone who wants to work on their upper body flexibility and strength, as well as active range of motion in the legs and hips.

What it does for me:

The first 20 minutes contain a multitude of deep exercises for opening the chest, strengthening the upper back and improving range of motion in the shoulders, which is excellent for upper body posture and mobility.

Note: In this class Stacey is wearing her new Posture support strap!

There is also plenty of focus on warming up, strengthening and stretching the feet, calf muscles, hamstrings, quads and hips, which is of great help for pointes practice in ballet.

Effects after a few sessions:

I’ve noticed that I am more aware of my upper body carriage after doing this session.

During ballet practice (right after the session) my legs were just a touch more ‘straightenable’, and I was able to consciously keep my shoulders and arms ‘relaxedly engaged’ more easily.

My favourite exercise(s):

I especially loved:

  • The shoulder strengthening exercises between 00:00 and 20:00
  • The ‘wall quad stretch’ bonus exercise

Happy stretching!

If you have any questions about this specific course, or about the Dance! Flexibility Makeover pack in general, feel free to contact me via the comments below.

If you have this course, too: Let me know what your favourite exercises are!

Next up: Part 11

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