What You'll Learn
- Techniques to release hip flexors using windshield wiper movements
- How to use glute engagement to deepen hip stretches safely
- Nervous system regulation through breath to increase flexibility range
- Proper alignment for half splits and full splits using supportive props
- Strategies for balancing flexibility by prioritizing your less-flexible side
About This Video
Achieving full splits is a common goal for many dancers, but it requires more than just pushing through the pain. In this Splits Flow class at Broche Ballet, we take a mindful approach to increasing your range of motion by focusing on the hip flexors, hamstrings, and lower back. This 15-minute practice is designed to help you move beyond physical plateaus by incorporating nervous system regulation and specific anatomical cues.
We begin with gentle movements to warm the body before progressing into deeper stretches. You will learn to use 'windshield wipers'—turning the leg in and out—to effectively loosen the hip flexor, a key area often overlooked in split training. We also emphasize the importance of glute engagement; by squeezing the glute during a lunge, you can safely push the hip down toward the floor, creating a more effective stretch.
Throughout the flow, the instructor guides you through breathing techniques essential for flexibility. Learning to breathe into the end range of your stretch helps calm the nervous system and releases the 'panic' response that often causes muscles to tighten. Whether you are working on your half split or sinking into a full split, this class encourages you to feel supported by the ground and use props like yoga blocks or pillows for proper alignment.
By practicing these techniques regularly and starting with your harder side, you will develop the functional flexibility required for beautiful lines and higher extensions in your ballet practice.
