Advanced Long Splits and Lower Back Flexibility for Dancers

Elevate your flexibility with Broche Ballet’s advanced stretching session designed specifically for dancers aiming for perfect long splits. Achieving a full split requires more than just gravity; it demands a strategic combination of strength, activation, and relaxation. In this comprehensive 25-minute guided practice, we dive deep into the mechanics of the lower body, focusing heavily on the hamstrings and hip flexors to unlock new ranges of motion.

The session begins with a comprehensive warm-up to prepare the muscles for intensive stretching. We then transition into targeted activation exercises for the core and glutes, which provide the stability necessary to safely deepen your stretches. You will explore various techniques including isometric contractions and dynamic stretching, which are essential for teaching the body to relax into deeper positions.

By using a long half split as a foundational starting point, you can carefully walk the foot out to find the right alignment for your body. A major focus of this class is the square split. Unlike turned-out positions, a square split requires the back hip to be fully closed, with the knee facing the floor and the toes tucked.

We provide specific cues to help you maintain this alignment, ensuring your flexibility gains are functional and safe for ballet technique. Beyond the legs, this class addresses the lower back, utilizing spinal twists and self-myofascial release techniques to soothe areas that often resist stretching. Massaging these resistant areas can be the key to breaking through a plateau.

At Broche Ballet, we believe that flexibility is a journey of patience and attention to detail. By incorporating breathing exercises and creative relaxation methods, you will learn how to overcome mental and physical plateaus. Whether you are working toward your first full split or refining your lines, this session offers the advanced tools needed to progress.