What You'll Learn
- Breathing techniques to release muscle tension and prevent the panic response.
- Safe progression and alignment for achieving deeper front splits.
- How to use props like yoga blocks or pillows to support the hamstrings and spine.
- Effective recovery strategies to maintain long-term flexibility gains.
- Targeted release for the hip flexors, glutes, and lower back muscles.
About This Video
Achieving a full split is a hallmark of ballet flexibility, but the journey requires more than just raw effort; it requires a mindful approach to mobility. In this Splits Flow class from Broche Ballet, we dive deep into the mechanics of leg and hip flexibility. This session is specifically designed to target the three primary areas that often limit a dancer's range of motion: the hamstrings, the hip flexors, and the lower back. By addressing these areas systematically, you can create the space needed for a beautiful, stable line.
Throughout this practice, you will learn how to navigate the intensity of deep stretching without triggering a panic response in the nervous system. We emphasize breathing and relaxation techniques, teaching you to soften your face, eyes, and body. By focusing on the breath, you can effectively release deep-seated tension and signal to your muscles that it is safe to lengthen. This mindful approach not only helps prevent injury but also leads to more sustainable progress in your ballet training. You will learn to identify the difference between a productive stretch and one that causes the body to tighten in defense.
The class provides practical modifications to ensure every dancer can work safely at their current level. Whether you are inches from the floor or just starting your journey, we demonstrate how to use a yoga block or a pillow to support your weight and maintain the proper alignment of your spine. We cover the specific mechanics of entering the split safely, such as scooting the heel forward and maintaining square hips to ensure you are targeting the correct muscle groups, including the glutes. Beyond the physical stretch, we discuss recovery strategies. Overtraining can lead to tightness, so we recommend resting your legs for one or two days following this session. At Broche Ballet, we believe that consistency—stretching every other or every third day—is the true key to achieving your flexibility goals.
