What You'll Learn
- How to isolate the hip flexors during lunges by using side-to-side rocking motions.
- Techniques for intensifying hamstring stretches by shimmies and directional reaching.
- The importance of 'calm breaks' to release tension and allow for a deeper split flow.
- Safety protocols for identifying and managing nerve-related sensations like tingling toes.
- How to use blocks and pillows to maintain proper hip alignment and support.
About This Video
Flexibility is a cornerstone of ballet technique, but achieving a full split requires more than just passive stretching. Our Advanced Splits Stretch Flow at Broche Ballet is a comprehensive class designed for dancers who want to move beyond the plateau and achieve a deeper, more functional range of motion. This session focuses on the intricate relationship between the hip flexors and the hamstrings, guiding you through a series of intelligent progressions that respect your body's limits while encouraging growth.
Throughout the class, we utilize a dynamic flow that includes half splits, lunges, and small, controlled bends and straightens. By rocking side-to-side in a lunge and focusing on keeping the hips square and forward, you will learn to isolate the hip flexor more effectively. We emphasize the use of props like yoga blocks or pillows to provide the necessary support, allowing you to focus on the precise location of tension without straining your joints.
One of the unique aspects of this flow is the integration of calm breaks. Instead of holding a painful static position, we teach you to reach forward, find depth, and then come up for a brief release before repeating the process. This oscillation helps to signal to the nervous system that it is safe to relax, ultimately allowing you to shimmy your legs further apart and reach your front leg longer.
Safety is paramount at Broche Ballet. This class includes vital instructions on how to handle sensations such as tingling toes or shooting pains. We teach you how to adjust your intensity to avoid nerve irritation, ensuring that your journey toward the splits is both productive and sustainable.
By identifying exactly where your tension lies, you can apply gentle movement to encourage a true release. Whether you are working toward your first full split or aiming for an over-split to improve your extensions at the barre, this guided flow provides the technical foundation needed for advanced flexibility.
