What You'll Learn
- How to use isometric contractions and floor friction to deepen hamstrings and hip flexor stretches safely.
- Techniques for targeting the psoas and low back to improve overall pelvic mobility and alignment.
- The importance of deep breathing and relaxation to release muscle tension without forcing the body.
- Proper usage of blocks and pillows to support the body and maintain correct form during splits progressions.
- How to balance active strength and passive flexibility to gain better control over your ballet extensions.
About This Video
In this 18-minute session, Broche Ballet invites you to explore the Splits Flow, a specialized practice designed to enhance your flexibility by targeting the hip flexors and low back. Whether you are working toward your full front splits or simply looking to improve your range of motion for an arabesque or high extension, this class provides the tools you need to succeed. Adult ballet students often face unique challenges with hip mobility due to daily life activities like sitting, and this class addresses those specific tight spots by teaching you how to lift up and engage your core even while in a deep stretch.
This prevents dumping into the joints and protects your long-term spinal health. The core of this practice revolves around the use of isometric holds and friction-based engagement. Rather than simply relaxing into a stretch, you will learn to bend the leg into the floor.
While the leg remains stationary due to the friction of the floor or your mat, this active engagement fires up the hamstrings and hip flexors, allowing the nervous system to feel safe enough to release further into the range. This digging sensation is essential for accessing the deep psoas and hip flexor muscles that often remain tight. Breathwork is integrated throughout the flow to signal to your body to let go of unnecessary tension.
We also emphasize the use of props like yoga blocks or pillows to maintain proper pelvic alignment, ensuring that you are stretching the correct tissues without straining. Flexibility in ballet is never just about being loose; it is about functional strength and control. By focusing on the relationship between the low back and the hips, you will find more freedom in your movement both on and off the barre.
Join us at Broche Ballet and transform your flexibility journey with this focused, mindful approach to the splits.
