Ballet Splits Flow: Targeted Hip Flexor Stretching and Alignment

Achieving a beautiful, flat split is a common goal in ballet, but the journey there requires more than just raw effort—it requires a mindful strategy. In this Splits Flow session from Broche Ballet, we move beyond the basic stretch to focus on the nuanced mechanics of the hip flexors and the importance of nervous system regulation. This 18-minute guided practice is designed to help you find 'body agreement,' where your muscles relax into the position rather than fighting against it.

Throughout this class, we utilize props to customize the depth of the stretch to your current level of flexibility. By using blocks or bolsters, you can find the necessary traction and support to let gravity do the work. We explore the transition between flexing the foot and finding a beautiful pointe on the front leg, which mimics the lines needed for center work and adagio.

One of the unique aspects of this flow is the 'lullaby' technique—a gentle rocking motion that helps calm the body and encourages deeper relaxation. You will also learn the importance of back leg alignment. By tucking the back toe, you can effectively target the hip flexors and psoas, which are often the primary inhibitors of a full split.

We emphasize the role of breathing as a tool for deep stretching, allowing you to gradually expand your limits without the risk of injury. Whether you are inches from the floor or just beginning your flexibility journey, this session provides the technical cues and encouragement needed to improve your range of motion. Join us as we explore how a relaxed approach can lead to more significant and sustainable progress in your ballet training by listening to your body's limits and moving with intention.