What You'll Learn
- How to transition effectively between hip flexor and half-split stretches.
- Techniques for identifying and releasing 'sticky spots' using the windshield wiper method.
- Active stretching methods to engage the hamstrings while lengthening the quads.
- The use of blocks and props to maintain proper alignment during split progression.
- Mindful breathing and visualization techniques to relax the nervous system during deep stretches.
About This Video
Achieving a full split is a hallmark of balletic grace, but the journey to get there requires more than just pushing through the pain. At Broche Ballet, we believe in a mindful, anatomical approach to flexibility that honors the body's limits while gently expanding them. This Quick Splits Stretch Flow is designed to guide you through a purposeful sequence that targets the key muscle groups necessary for beautiful extensions and high arabesque lines.
This 13-minute session begins by warming up the hip flexors and hamstrings through a series of progressive movements. Unlike traditional static stretching, this flow incorporates active engagement and dynamic transitions. You will learn to pull backwards into a half split before shifting forward to open the hip flexor, ensuring that the joints stay mobile and the muscles remain oxygenated.
One of the unique elements of this class is the use of the windshield wiper technique. By subtly rotating the leg while in a hamstring stretch, you can identify sticky spots—areas of chronic tension that often go ignored—and use focused breathwork to release them. We also explore how to use hamstring strength to deepen the quad stretch by pulling the heel toward the hips, a technique that builds functional flexibility.
As we progress toward the full split, the video emphasizes the importance of proper alignment and the use of props. Whether you use a yoga block or a cushion for support, these tools allow you to maintain a square hip position as you gradually lower your center of gravity. Throughout the flow, we incorporate calm breaks to prevent the nervous system from tightening up.
By visualizing space being created within the muscles and breathing into tense areas, you will find that your body yields more readily to the stretch, resulting in long-term gains in your range of motion.
