Improving Your Splits
Splits are an important part of dance training. Often dancers work on these for a while before mastering all three. There are 3-4 techniques that can help you develop this skill a little more quickly.
The first is a single leg hamstring stretch. You can’t complete your right or left splits if you have tight hamstrings. You will know your hamstrings are holding you back if you are in your splits and try to take your hands off the ground but can’t. To do this stretch, try first sitting in a runner’s pose, and then bend over and bring your nose as close to your knee as possible. From there, go out into a flat back position and repeat 10-15 times.
Another thing that can hold you back from having your splits are tight hip flexors. You will know these are holding you back if you’re in your splits and take your hands off and are just hovering over the ground. For this, try to start out in a kneeling position. Curl your toes under and straighten your back knee while holding your pelvis up like a cup full of water. Replace your knee on the ground then bend your knee and bring your back heel towards your bottom. Alternate between these 10-15 times as you do the above stretch.
The 3rd stretch I like helps all three splits! This stretch requires a wall. You will have your feet on the floor and bottom next to the wall and try to bring your hips close to the ground. Once you are as close as you can, remove one hand from the ground for 10 seconds and repeat with the other hand. Do this 3x with a 10-second hold with both hands between each set.
All of these stretches can be made a little easier by using heat on the muscles you are targeting for 20 min before the stretching. It is important to make sure that when performing these you keep them moderate. For example, you want the stretch to be about 5/10 uncomfortable. If you push too much too quickly you will be a little extra sore.
Every dancer is unique, and if you have a specific issue or pain please reach out to ProTailored Physical Therapy at 260-739-0300 to make an appointment. You can ask for Dr. Kirsten! She previously danced professionally and LOVES working with all dancers and artists! If you have any questions or concerns you can also email her at kirsten@protailored.com and she would love to answer any questions you may have!