What You'll Learn
- How to use yoga blocks and pillows to safely support and deepen your straddle stretch
- Techniques to identify the difference between productive discomfort and injury-prone pain
- Breathing and relaxation strategies for maintaining focus during 90-second stretch holds
- Progressive movements to improve hip rotation and range of motion for better ballet extensions
About This Video
Achieving a flat middle split is a crowning achievement for many dancers, yet the path to that goal is often misunderstood. It is not about sheer force, but rather a sophisticated dialogue between the mind and the muscles. In this specialized flexibility session from Broche Ballet, we focus on deep middle splits and straddle stretches tailored for the adult ballet student.
Middle split flexibility is crucial for a variety of ballet movements, from the height of a grand jeté to the stability of a grand plié in second position. This routine utilizes a series of long-duration holds, typically between 75 and 90 seconds. This specific timing is designed to bypass the initial stretch reflex and allow the deeper connective tissues to begin to lengthen.
We strongly recommend having yoga blocks or firm pillows nearby to support your torso or limbs. These props allow you to find your edge—that precise point where the stretch is intense but manageable—without compromising your alignment or causing the body to guard against the movement. A central theme of this practice is the distinction between productive discomfort and actual pain.
The instructor will guide you through identifying sensations that lead to progress versus those that require immediate modification. By learning to hang in the discomfort and breathe deeply, you teach your nervous system to relax into the new range of motion. We also include intentional relaxation periods of 20 to 30 seconds between sets.
This reset is vital for recovery and allows you to approach the next stretch with a clear focus. Whether you are an intermediate dancer looking to refine your line or a beginner aiming for more freedom in your hip joints, this class provides the tools and techniques needed for sustainable progress. At Broche Ballet, we believe that flexibility is a journey of persistence and patience.
By consistently showing up to the barre and your mat, you will see the results reflected in your technique, strength, and overall dance quality.
