What You'll Learn
- Deep hamstring and hip flexor mobilization techniques
- Proper pelvic alignment for square and safe splits
- Using demi-pointe and props to enhance muscle engagement
- Breathwork strategies to release muscle tension during deep stretches
About This Video
Achieving a beautiful split is a common goal for many dancers, but it requires more than just gravity. In this Broche Ballet Splits Flow, we dive deep into the mechanics of the hamstring and hip flexors to help you find more space and ease in your extensions. This session is designed to move beyond passive stretching, incorporating active mobilization techniques that ensure your muscles are both long and strong.
We begin by focusing on breathing and relaxation techniques to calm the nervous system, allowing the muscles to release without tension. You will work through a series of hip flexor and quad muscle stretches to address the front of the hip, which is often the missing piece in a square split. We pay close attention to the placement of the femur bone within the hip socket, ensuring proper pelvic alignment throughout every movement.
As we transition into the splits, we explore the use of props such as yoga blocks and pillows. These tools are essential for maintaining a lifted torso or taking pressure off the heel when working in demi-pointe. One of the key takeaways from this class is learning to slide the stomach down the leg during forward stretches, rather than rounding the back.
This ensures the stretch remains focused on the hamstrings. We also discuss muscle engagement, such as turning the toes out slightly and pressing the front leg down to stabilize the joint. By the end of this 16-minute practice, you will understand how to use your breath to increase the effectiveness of each stretch, leading to a deeper, safer split.
Whether you are inches away from the floor or just starting your flexibility journey, this flow provides the modifications and technical cues needed to progress your ballet technique and improve your overall mobility.
