What You'll Learn
- Techniques to engage the glutes for deeper hip flexor and hamstring release
- The role of the nervous system in achieving splits and increasing range of motion
- A progression from half splits to full splits to ensure safety and proper alignment
- Breathing and relaxation strategies to decrease muscular tension during stretching
About This Video
Unlock your potential with this focused 21-minute flexibility session designed for dancers who want to master their splits and improve their arabesque line. At Broche Ballet, we understand that flexibility is more than just stretching; it is a blend of strength, alignment, and nervous system regulation. This practice focuses specifically on the hips and hamstrings, providing you with the tools to increase your range of motion safely and effectively.
The session begins with a targeted warm-up using lunges and half splits. These preparatory movements are essential for waking up the hamstrings and hip flexors without overstraining the body. A key technical focus throughout the class is the active engagement of the glute muscles.
By squeezing the glutes during your lunges and splits, you provide stability to the pelvis, which allows the opposing muscles to release more deeply. This anatomical approach ensures that your flexibility gains are supported by functional strength, preventing injury and improving your overall control. One of the most unique aspects of this practice is its focus on the nervous system.
Achieving a full split or a high arabesque often requires more than just physical effort; it requires your body to feel safe in the stretch. Our instructor guides you through breathing techniques and relaxation strategies to help lower the body's natural resistance to deep stretching. By calming the nervous system and practicing body awareness, you can move past plateaus and achieve a greater range of motion than through force alone.
We also cover specific alignment cues, such as keeping your hands framing your feet to maintain a square hip position. Squaring the hips is vital for the health of the lower back and for the aesthetic requirements of classical ballet. Whether you are working toward your first split or looking to refine your extension, this session offers a comprehensive path to more fluid movement and graceful lines.
Join us at Broche Ballet to transform your flexibility and enhance your dance performance.
