Is it your dancer’s dream to get their splits?
Flexibility in dance is extremely important. It makes it easier for dancers to do tricks like jumps, leg extensions, and more! Flexibility also plays a crucial role in injury prevention. Summer is the perfect time for your dancer to work on their splits. Follow these tips, and come back to dance in the fall with a new skill!
1 | Warm Up!
Warming up before doing any kind of physical activity is a great way to avoid injuries. Take at least 5-10 minutes before to get your blood flowing and your body ready. Start with movement of the arms and legs like jumping jacks, plies, and burpees. Never skip a warm up to prepare your joints and muscles for safe stretching. Don’t forget to breathe through it!
2 | Stretch Regularly
If your dancer is not seeing results, it is probably because they are not consistently stretching. In order to get your splits, you must consistently stretch 4-5 times a week. Hold each stretch for
20-30 seconds and perform all stretches on both sides to maintain balanced flexibility. When
stretching, focus on correct form to avoid injury.
Bonus tip: stretch while watching TV! Use TV time as an opportunity to multitask and work on your goals. It can be easy to get bored when stretching in silence, so having a show on in the background helps to keep your mind occupied.
3 | Assisted Stretching
Assisted stretching is a good option for dancers because it helps you to breathe and relax the
muscle during the stretch. Find a trusted friend or adult and lay on your back with one leg extended to the ceiling and one leg on the floor. Have your friend or adult gently push down on your leg toward your face. Tell them when to stop. You should feel some discomfort, but you should not feel pain. Hold the stretch for 30 seconds and repeat on the other leg. Make sure your hips are squared and not rolling off the floor.
4 | Stretch More Than Your Splits!
If your goal is to get your splits, you won’t get them by strictly stretching only the splits. Going
through a series of different stretches will improve your flexibility in assisting muscles and make
it a lot easier to reach your goal. While you are most likely focused on getting your splits, overall flexibility is important too. Slowly guide your body into every stretch so as to not overstretch and injure yourself. A few good examples of stretches include lunge, quad stretch, half split, seated hamstring stretch, straddle, and half-split.
5 | Be Patient
You won’t get your splits overnight. It’s important to be patient and work toward your goals. If
you stay consistent you will see results faster than you might think. Work hard and believe in
yourself, and you will have your splits in no time!
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