What You'll Learn
- Active hamstring and glute engagement for safer, more effective stretching
- Proper hip alignment techniques for transitioning from half to full splits
- How to identify and overcome back-leg limitations that stall progress
- Nervous system relaxation strategies to deepen flexibility and reduce tension
About This Video
After a demanding session at the barre, your muscles are warm and primed for deep flexibility work. This Broche Ballet tutorial guides you through a comprehensive post-class splits stretch designed to help you achieve a flatter, more aligned split. Many dancers struggle with the front leg, but often it is the back hip flexor and the nervous system that act as the primary limiters. In this video, we move beyond passive stretching to incorporate active techniques that protect your joints while increasing your range of motion.
We begin with foundational preparations, starting from a seated position to stretch the toes and activate the hamstrings. By flexing the foot and pushing down with the leg, you engage the muscles, ensuring they are supported before we deepen the stretch. Maintaining a long spine and reaching over the leg ensures that the stretch remains in the belly of the hamstring rather than the tendons behind the knee. This focus on alignment is essential for maintaining the integrity of your technique when you later perform a grand jeté or a high arabesque.
A key component of this routine is the focus on the glutes and hip flexors. By squeezing the glute, you can effectively press the hips forward, which is essential for square alignment. We transition into a half split, a vital building block that allows you to focus on the orientation of your pelvis without the full weight of the body. From there, you will learn how to slowly scrub the front foot out, transitioning with control into a full split. This methodical approach ensures that you are not just falling into the position, but placing it with the same care you would use for a tendu or dégagé.
Finally, we address the mental aspect of flexibility. High-intensity stretching can trigger a fight-or-flight response in the body. You will learn how to release tension in the mind and nervous system, allowing your body to accept the new range of motion safely. Whether you are working toward your first split or looking to improve your oversplits for en pointe work, this video provides the technical foundation you need.
