What are the Best Stretches for Splits?

 Any ballet dancer out there has inevitably heard the question: "So, can you do a split?" 

Since stretching the splits are an important aspect of life for many dancers, your answer is likely, "Yes, I can do a split."

At this point it's almost definite that you hear a resounding chorus of: "Show me! I wanna see you do a split!"...or something similar. (Sigh)

 BUT, if the splits are not in your wheelhouse (perhaps your anatomical structure doesn't allow for this type of extension, the splits are not necessary for the type of dance that you do, or you haven't yet learned a stretch that works for your body), we're here to give you a leg up (both figuratively and literally).

Before we jump into some stretches, let's go over the theoretical approach to what stretching actually is. We'll start from the top.

What Do You Do When You Stretch?

Stretching is as much about engaging your mind as it is about engaging your muscles.

Often for dancers, the point of stretching is to increase the range of extension in elongated positions of the body. As humans, much of what we do in ballet could be considered "unnatural" so the best possible way to stretch is one that is gentle, playing off your body's natural abilities and limitations.

In the end it's not about how high your leg goes that makes you great...it's about how much you enjoy what you are doing (cheesy, but true). In ballet, sometimes the joy can come from the feeling you get when achieving long lines and expansive movements. This is where stretching comes in:

Practicing safe methods of stretching can help you to grow your dancing in every way.

How, you ask? 

Here's a few benefits to keep in mind in terms of stretching:

• increased joint mobility
• injury prevention
• enhanced muscle elasticity

These may seem obvious but what's actually behind these benefits? 

Let's dig in to the details of what happens when you stretch your body, specifically, your splits:

When you do a split, you're effectively lengthening the hamstrings, inner thighs, lower back and calves. And, as in any stretch, you are simultaneously teaching your body and mind to tolerate the tension felt in your muscles when stretching.

If we turn to science, researchers apply 2 theories to how stretching affects the human body:

1. Mechanical Theory
2. Sensory Theory

Simply put, the "Mechanical Theory" suggests that the more frequently you stretch, the more you are physically able to stretch, over time. Seems logical enough. 

On the other hand, the "Sensory Theory" posits that the more you stretch, the more you believe you are able to stretch. Your brain initially registers the pain associated with the stretch, but, over time, chooses to ignore it. This eventually leads you to believe that you are able to stretch your muscles without exerting yourself when, in reality, you are pushing yourself beyond what you believed was possible. (Placebo effect in splits? If you say so, Doc!)

Whichever theory speaks more to you, the end goal is to get to a point where you feel comfortable doing regular ballet stretches without straining yourself too much. 

How Can You Stretch in a Better Way?

An important thing to remember is that stretching is not meant to be a warm-up activity, but rather a way to reduce tension in your muscles once you are already "warm."

Stretching before warming up could create tears in your muscles, which can lead to long lasting injuries. We know that's the last thing that anyone wants so, here are some things to keep in mind:

1. Pay Attention to Pain 
   Learn to differentiate between strain and pain. A general rule of thumb is, if you feel pain in a line, perhaps in your calf or thigh, that is a sign of your muscle stretching to its limit, which is normal. However, pain in a particular spot could indicate damage to a joint or tissue scarring >>> that’s your signal to take it easy on the stretching!
   
   
2. Form a Stretching Routine 
   Extending your muscles requires a certain amount of practice, and there’s no shortcut to healthy stretching - consistency is key!
   
   
3. Just Breath, and Relax 
   Breathing is generally underestimated when it comes to stretching. When you consistently breath into and out of a stretch, you are providing the necessary oxygen needed for the muscle to lengthen in a healthy way.
   
   
4. Include Recovery Stretches
   You can relieve lactic acid build up with an ice massage or a cold shower. This way, tomorrow's training will feel less strenuous.
   
   
5. WARM UP!
   Before any kind of flexibility training, the most essential step is your warmup. For ballet splits, your warmup should be focused on activating the quads, the core, the back, the hamstrings, the hips, and the spine. Here are 6 warm up exercises to prepare your body for splits stretching:

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Exercise 1:

• Lying down with your back on the floor, your core energized and your thighs engaged, turn out your legs from the hips and flex your feet.

• Return to a parallel position with pointed feet. 

Repeat: 8 times

Exercise 2:

• From the same position on the floor, bring one leg to a parallel passé.

•  Rotate both legs to turnout and slide the passé leg down toward your other foot. 

• When both legs are fully extended, return to your parallel starting position. 

Repeat: 4 times each leg

Exercise 3:  

• Lying down with your back on the floor and your core engaged, raise one leg to 90 degrees in a turned out position. 

• Open the leg to the side as far as it will go without pain. 

• Draw the working leg back toward the "standing" leg. Repeat on the other side.

Repeat: 12 times each side

 Exercise 4:

• Bend both of your knees while keeping the feet flat on the floor. 

• Lift your hips and raise one of your legs to a 90 degree angle from the hip.

• Lower your hips to the floor and raise them up again. Maintain the position of the upper leg throughout the exercise.

repeat: 10 times each side

 Exercise 5:

• Hug your knees to your chest.

• Rock forward and back 4 times.

• Extend your legs above your head on the floor. Avoid pressure on your neck, and breath into the position. Hold for 30 seconds.
  
  

 Exercise 6:

• Bend forward in a parallel position (legs can be bent or straight depending on your body). 

• Hug your legs and gently pull your torso closer with resistance through the arms. Breath into it!

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Once you have warmed up, your muscles are ready to extend to their potential and the body is primed for splits. For any kind of splits, you must remember to engage your core muscles to steady the torso. This reduces any potential damage to the lower back, and generally makes it easier to get in and out of splits. For additional strengthening tips, check out this exercise from our flexibility master, Anna Ol.

Stretches for Front Splits, Middle Splits, and Box Splits

Stretching your front splits can help increase your extension, balance and even enhance large jumps.

When stretching these splits, keep in mind to KEEP BREATHING and pay attention to pain. There is a fine line between gently increasing a stretch and "pushing" a stretch. Never force your splits and stop when you feel pain. 

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Front Splits

• Gently get into position.
• Use your hands for support if you are unable to sit your pelvis on the floor
• Activate the entire front leg, stretch the knee and flex the foot. (If you cannot yet straighten your back leg, leave it bent in this position.)

• Point your front foot and feel a lengthening sensation through the tips of the toes.
• Be sure that your hips are "square" and remember to breathe deeply throughout the duration of the stretch.
• Hold this position for 30 seconds, and rest for 30 seconds before any repetitions.    

• If you can comfortably sit in your front split, you can add a small, soft support under the front ankle to allow for even more of a stretch.
  
  

Middle Splits and Box Splits

The difference between a middle split and box split is simply that, in a box split, the legs are extended directly to the sides of your torso. In essence, a box split is a version of a middle split. Here are 2 exercises for developing more flexibility to accomplish these splits:

1:

• Sit in a "butterfly" position and simply lean extending through the top of the head.
• Be sure that the soles of your feet stay connected throughout the stretch.
• Gently lean forward while keeping your back straight.

• Breathe deeply and hold this position for 30 seconds. 

2:

• Gently get into position and lower your chest toward the floor.
• Keep your back straight and use your hands to support.
• Walk your hands away from your body until you reach your limit.
• Hold the position for 30 seconds and recover slowly to sit back up.

Penché: The Ultimate Ballerina Split

Few steps in ballet are quite as impressive as the penché, which are vertical splits done while in the arabesque position. This requires not just balance, but also the ability to extend the raised leg well over 90 degrees from the standing leg. Here’s how to safely prepare for, and practice it:

Exercise 1:

• From a downward dog position, raise one leg to ceiling.
• Turnout your working leg but be sure to keep the hips square.
• Press through your hands and extend your back, lengthening the spine through the top of the head.
• Keep a long spine and straight legs.
• Hold for 30 seconds and repeat on the other side.
   

Exercise 2:

• Using a barre to stabilize yourself with one hand, lift your working leg to back attitude.
• Hold on to your knee to avoid strain.  

• Once you feel stable, let go of the knee and hold the attitude position.
• Keep the hips and shoulders square in this position as it prepares the body for a proper penché.
• Repeat on the other side.
  
  

Exercise 3:

• Place the ankle of your working leg gently on the barre and go into a first arabesque position. 

• Once you feel stable, pivot your standing leg slightly so that your working leg comes off the barre.
• Maintain the arabesque.

• Bend forward over the front leg.
• Maintain the angle of your back to your working leg and stretch the front arm. 

• Release your back and hug your standing leg with your free arm.
• Gently pull your chest toward your standing leg and lift your working leg higher to the ceiling.
• Hold this final position for 30 seconds and repeat on the other side.

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Splits can seem intimidating to attempt at the beginner level, but with the right amount of attention to detail, and with consistent practice, they can become easily incorporated into any dancer's routine.  

For even more detailed instruction on how to safely work your way toward the splits, check out Flexibility by Anna Ol and much more in our complete library.

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Resources:
(1) Prescott, A. (2019, October 27). How does stretching actually make you more flexible? ACRO Physical Therapy & Fitness. Retrieved July 25, 2022, from https://www.acropt.com/blog/2019/10/25/why-does-stretching-help-you-get-more-flexible#:~:text=Sensory%20Theory%20for%20Increasing%20Muscle,are%20able%20to%20stretch%20further.
(2) Weppler, C. H., & Magnusson, S. P. (2010, March 1). Increasing muscle extensibility: A matter of increasing length or modifying sensation? OUP Academic. Retrieved July 25, 2022, from https://academic.oup.com/ptj/article/90/3/438/2737895#190784961
(3) Zandt, V. (2009, February 6). The beginner's guide to flexibility. Martial Arts Planet. Retrieved July 25, 2022, from https://www.martialartsplanet.com/threads/the-beginners-guide-to-flexibility.85373/
(4) Kassel, G. (2019, September 22). How to do the splits: Training tips, instructions, and precautions. Healthline. Retrieved July 25, 2022, from https://www.healthline.com/health/how-to-do-the-splits#precautions