flexibilitypost
How to achieve the front splits
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Flexibilty is an important part in any dancer whether they do ballet or other styles of dance. It can help with most ballet moves including grand jeté, grand battement, and many more! With a bit of dedication, time and effort achieving the front splits is easier than you think.
Before stretching
Make sure you fully warm up to avoid pulling any muscles.
1st stretch
Lunge
With square hips bend one knee while you are on the floor. Make sure your knee doesn't extend over your toes. Hold your shoulders square, with your hands on the floor for balance. Gently stretch forward and hold for at least 30 seconds.
2nd stretch
Kneeling Lunge
From the kneeling lunge position, push your weight onto your back leg. With the front leg straight, lower your upper body onto your leg. Keep the front toe pointed, back leg flat on the floor. Keep your hands on your floor for extra balance. Hold for at least 30 seconds.
3rd stretch
Single leg stretch
Lie on your back, raising one leg into the air. Hold the lower part of the elevated leg with both hands. Gently pull your leg toward your body and hold for at least 30 seconds.
If you are struggling with holding your leg you can ask a friend to help you out.
4th stretch
Centre splits
It is also good to practise your centre split. Sit in a wide straddle position, legs extended as far as comfortable. Without bending the knees, reach to the centre. Stretch forward and try maintain a straight back. Hold for at least 30 seconds.
5th stretch
Forward back stretch
Sit down with straight legs extended out in front of you. Lean forward trying to keep your back as straight as you can. Hold for at least 30 seconds.
Repeat these stretches one or two times a day and remember it takes a different amount of time for each person. Keep going and you WILL achieve the splits eventually!
Hope this helped!
Comment requests!
Forward back stretch
Sit down with straight legs extended out in front of you. Lean forward trying to keep your back as straight as you can. Hold for at least 30 seconds.
Hope this helped!
Comment requests!
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