What You'll Learn
- Anatomical techniques for aligning the pelvis and femur bone to increase hip mobility.
- The importance of using breath to deepen stretches and manage muscle tension safely.
- Integrated stretching sequences including combré side and forward sweeps for total body flexibility.
- Safe methods for entering and exiting deep middle split positions using props and arm support.
About This Video
Achieving a full middle split is a milestone for many adult dancers, but the benefits go far beyond the aesthetic. At Broche Ballet, we understand that functional flexibility is the foundation of a beautiful cambré and effortless turnout. This 13-minute specialized stretching session focuses on the deep musculature of the hips, legs, and back to help you reach your maximum range of motion safely and effectively.
The session begins with gentle pelvic tilts and hip releases. By understanding the anatomical relationship between the pelvis and the femur bone, you can unlock tension that often holds dancers back. As the practice progresses, the instructor guides you through more challenging positions, including the combré side and deep straddle stretches. These movements are not just about the legs; they involve reaching for the diagonal and sweeping the body forward to engage the entire posterior chain. This holistic approach ensures that your flexibility is integrated throughout your entire body.
One of the most critical elements of this class is the focus on the breath. You will learn how to use each inhale and exhale to sink deeper into the stretch without forcing the muscles. The instructor emphasizes listening to your body, ensuring you never push past a point of sharp pain. To support your progress, the use of props like pillows is encouraged, making these deep positions accessible even if you aren't at your absolute max just yet.
Beyond the lower body, you will work on upper body strength and arm stretches. Rocking forward on your arms not only builds strength but also uses traction to help the hips open further. We conclude by safely exiting the deep stretches—bending the knees and pulling them in gently—to ensure your muscles remain protected. Whether you are working toward a full split or simply looking to improve your lines in center work, this Broche Ballet practice is an essential addition to your weekly training routine.
