What You'll Learn
- Master the correct alignment for a half split to maximize hip and hamstring engagement.
- Utilize props like yoga blocks or pillows to safely progress toward full splits.
- Manage nerve discomfort during stretches by adjusting leg rotation.
- Incorporate dynamic movements to improve flexibility in the inner thighs and low back.
About This Video
Achieving a beautiful split is a common goal for dancers of all levels, but it requires more than just forcing your legs apart. In this 14-minute Quick Splits Flow from Broche Ballet, we dive deep into the specific muscle groups that hold you back: the hip flexors, hamstrings, and the low back. This class is designed to help you find more space in your body through mindful movement and precise alignment.
We begin the session with a focused half split, a foundational position that allows you to target the front of the hip without the strain of a full split. One of the key takeaways is the importance of keeping your hips closed or squared. By pulling the hip of the front leg back while simultaneously pulling the foot back, you ensure that the stretch hits the intended muscles rather than just stressing the joints.
For those who aren't quite at the floor yet, we highly recommend using props like yoga blocks or pillows to bring the floor to you, allowing your muscles to relax into the stretch rather than tensing up in a struggle against gravity. Throughout the flow, you will explore the windshield wiper motion, a dynamic way to wake up the hamstrings and rotation in the hip socket. We also address common issues like nerve pain; if you feel a sharp sensation while reaching forward, you will learn how to turn the leg inward to find a safer, more effective stretch.
As we transition into deeper lunges and inner thigh stretches, we incorporate a gentle cambré to lengthen the torso and low back. By focusing on breathing deeply and trusting the floor for support, you will find that your body opens up more naturally. Whether you are an adult beginner or an experienced dancer looking to maintain your range of motion, this flow provides the tools to improve your lines and your overall dance performance.
