What You'll Learn
- Techniques for tilting the pelvis over the femur to deepen straddle stretches safely.
- How to use yoga blocks to modify the butterfly stretch for your current flexibility level.
- Dynamic rocking movements to target specific tension in the inner thigh and hips.
- Proper core engagement and arm placement (biceps, elbows, forearms) for support.
- Breathing methods to enhance relaxation and muscle lengthening during deep stretches.
About This Video
Achieving a functional middle split is a cornerstone of ballet technique, directly impacting your turnout and the ease of movements like grand plié and grand jeté. In this guided practice from Broche Ballet, we dive deep into the mechanics of the hips and legs to help you find more space and freedom in your straddle positions. We begin with a gentle warm-up to prepare the muscles of the lower back and legs, ensuring your body is ready for deeper work without risk of injury.
A key focus of this class is understanding the anatomical relationship between the pelvis and the femur bones. Rather than simply pushing into a stretch, we emphasize tilting the pelvis forward to find a safer, more effective stretch through the inner thigh. By engaging your core and using your biceps, elbows, and forearms for support, you can maintain control and stability throughout the sequence.
We utilize specific techniques like walking the hands forward while keeping the heels grounded to maximize the lengthening of the hamstrings and adductors. Throughout the session, we explore dynamic movements such as rocking the body back and forth. This approach allows you to target the inner thigh and hip sockets more specifically, identifying areas of tension that static stretching might miss.
If you find your range of motion limited, we encourage the use of yoga blocks or pillows to support your body, making the butterfly stretch and wide straddle accessible at any level of flexibility. At Broche Ballet, we believe that flexibility is a journey, and providing these modifications ensures every dancer can progress at their own pace. Consistency and patience are vital in ballet flexibility training.
We prioritize deep breathing and relaxation techniques to signal to the nervous system that it is safe to release into the stretch. By the end of the class, you will work toward your maximum straddle position, learning how to safely exit the stretch by gradually shifting your weight rather than releasing suddenly. Whether you are looking to improve your extensions or simply feel more fluid in your movements, this routine provides the essential tools for long-term progress.
