How to improve your flexibility safely in to the splits.
Below is a MRR and PLR article in category Health Fitness -> subcategory Other.
How to Safely Improve Your Flexibility for the Splits
Summary
Dancers constantly strive for perfection, often focusing on improving their flexibility. To do this effectively, efficiently, and safely, Lisa Howell offers expert advice and a specialized stretch program for achieving full splits.Key Points
- Focus on effective, gentle stretching.- Avoid common mistakes that can lead to injury.
- Use a targeted approach to stretch all relevant muscles.
Article
Improving flexibility safely is crucial for dancers aiming to achieve the splits. Here are some essential tips and a stretch routine designed by Lisa Howell to help you reach your goals without risking injury.
Common Mistakes to Avoid
Many people push their stretches too hard, causing muscle tears. Overstretching triggers a protective response called the "stretch reflex," making muscles contract and potentially leading to injury. Instead, adopt a gentler approach to see greater improvements.Another mistake is tensing other muscles while stretching, particularly when attempting to stretch the hamstrings. This tension doesn't help the target muscle relax. Throughout your stretching routine, aim to stay relaxed.
Effective Stretch Routine
Many believe that simply practicing the splits will improve flexibility, but it's essential to address all muscles in the legs and around the pelvis. These muscles can influence nerve tension down the back of the leg, which can be especially tight during growth periods.Put on some music, spread out a mat, and follow this enjoyable routine ensuring you are warm before starting.
1. Warm-Up:
- Lie on your back with knees bent and feet on the floor.
- Slowly rotate your lower back side to side, at least 8 times.
- Work through the full hip range by pulling knees to chest, then rotating outward (4 times each leg).
2. Piriformis Stretch:
- Stretch the deep bottom muscles by crossing one knee slightly over and pulling the lower leg around.
3. Thigh Stretch:
- Roll over and bring your foot to your bottom to stretch the front of the thigh.
4. Hip Flexor Stretch:
- In a lunge position, gently tuck your tail under to stretch the hip, and avoid arching your back.
- Rotate hips to face each side, feeling for restrictions.
- Sink deeper into the lunge, breathing slowly.
5. Calf Stretch:
- Standing, stretch the calves with both bent and straight knee variations (2 times each).
6. Ankle and Foot:
- Circle ankles both directions, then gently massage the soles with your knuckles.
7. Inner Thigh Stretch:
- Stand with legs wide, bend one knee, and place hands on the floor. Shift weight to stretch each inner thigh.
8. Side Split Stretch:
- Sit on the floor in a side split position, lean forward with a straight spine.
- Lean sideways, raising the opposite arm to stretch the side. Breathe deeply into the ribs, then repeat (2 times each side).
9. Froggy Stretch:
- Roll onto your back, knees bent, feet together, and lower knees into a 'froggy stretch'.
10. Hamstring Stretch:
- Hold behind one knee and gently extend to stretch the back of the thigh. Keep shoulders and arms relaxed, spine straight.
11. Final Check:
- Gently stretch into the splits to check your progress without pushing too hard.
For dancers seeking a comprehensive approach to mobility, a unique program is in development. Stay updated by subscribing to the FREE dancers newsletter at [www.theballetblog.com](http://www.theballetblog.com).
You can find the original non-AI version of this article here: How to improve your flexibility safely in to the splits..
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