Ultimate split stretch for 3 important muscles!

Ultimate split stretch for 3 important muscles!

The ultimate split stretch & video

You must be able to do the splits to do a split leap (grand jete)!

I am always looking for a way to help dancers reach their goals! Not only is getting en pointe a rite of passage for young dancers, but so is “getting the splits”.

“Getting the splits”

You want to focus on which muscles feel limited or restricted in your body in order to achieve a change. Usually they are the hamstrings for the front leg and your hip flexor (psoas) for your back leg.

Often people stretch incorrectly and sit sideways in their split stretch. My split stretch is with your hips square. The back leg is parallel with the knee facing down. This will take away any strain on your back knee. Also if you stretch this way, it will increase the height of your back leg in all steps.

I turn out the front leg and try to reach to the floor with my little toe on the front foot.

Hip flexor stretch~ more details.

Other benefit?

All your extensions, leaps and arabesques will be easier to keep behind you. This is especially important for hyperextended dancers who find a crossed front and back position difficult to feel.

Part 1: Kneeling psoas stretch

With the right bent at 90 degrees, start to press forward with from the back of your gluts and slowly extend your back leg. Transverse abdominals ( see this post) are pulled in for stability. The objective is to stretch your hip flexor. Lift the opposite arm up, turn your shoulder away from the knee and enjoy the stretch. You should feel a nice lengthening under your ribs and towards your left leg.

I like this one on a ball too if you prefer: Hip flexor stretch on a ball

My favorite hip opener and also good hip flexor stretch!

Part 2: Hamstrings need to be stretched

Click here for a great hamstring stretch that works!

Part 3: Stretch your quadriceps

My favorite quad stretch is that familiar one: hold your foot and bend your knee pulling it towards your seat. Be sure to engage your core and make a straight line from hip bone to knee. If your knees have any pain or should not be put in this position due to an injury, do not do this stretch.

We are ready for the splits!

1. Get as close as possible to the wall, place something on the floor to cushion your back knee.
2. This exercise is primarily designed to get more stretch in your rectus femoris (a quadricep muscle) and psoas, The splits is a combination of stretching those muscles + the hamstrings in the front leg.
3. The benefit is that your back leg is turned in and your hips are square. This enables you to increase your arabesque line without torquing your knee.
4. If you do not stay squared off, your back leg will flip over into a turned out attitude back. Don’t do this. This is the mistake that most dancers make! They sit side saddle in their splits, therby limiting their stretch.
5. After you are in this position for at least 30 seconds, max one minute; extend your back leg out into the full spllits.

Take it one step further Improving your arabesque!

Please know that I am not a doctor. If you have any reservations about my advice on this website, please consult your doctor.

Ultimate split stretch

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Original article and pictures take i0.wp.com site