Finally Get Your Splits All The Way Down (scroll to see the biggest splits mistake)
We would love to show you our modules for this area but we can't. They lay out the exact 3 stretch sequences for...
That being said there is SOOOOOO much more than just doing a stretch sequence if you want results which is why we give you the mini course so you know why you are doing what you are doing. You will become the expert.
What Exactly Is An Open Hip Split?
Open hip splits are synonymous with a traditional front split in dance. We refer to it as an open hip split in order to differentiate between the two types of “front splits” you will learn in the program!
In an open hip split your hips are open, meaning the front hip is farther forward than the back hip and the back leg is externally rotated. The feet are often pointed and this is an aesthetically pleasing version of the splits. It resembles a grande jete...except that you are performing it on the ground with the assistance of the floor!
Our Open Hip Split sequence is your starting place and is recommended for dancers ages, 5 - 9 and dancers of all ages still working to get flat in their splits. The ability to properly do an open hip split affects many aspects of dance and is one of the foundations for success.
The splits translate to an ability to meet the technically challenging aspects of dance with ease and efficiency. Without this, you will have to work a whole lot harder as a dancer.
What Exactly Is A Closed Hip Split and Why We Don't Over Split
Closed Hip Splits are recommended for dancers who can easily do their Open Hip Split. And we use them in place of a Super Split, also referred to as an Over Split. Why? Because super splits, aka, over splits have the potential to stretch ligaments at the back of the knees by placing the knee in an overextended position for a prolonged period of time. An over split and super split can even damage the labrum of the hip, in young dancers especially, by forcefully pressing the head of the femur against the acetabulum (hip socket), which isn’t good!
But because we care a lot about the health, wellness and longevity of the dancers we work with we go with a variation of the splits that is safe and more effective than a Super Split! And while yes a super split may get you into a perfect grande jete it often comes with a cost and we don’t think the cost is worth it, so we provide our students with a much safer variation that will also yield great results and get you into that perfect split in the air!
Our Closed Hip Split stretch sequence is designed for dancers who can easily do open hip splits and are ready to greatly increase their hip flexibility, particularly in their hip flexors. You can do the splits and still have tight hip flexors. Tight hip flexors will continue to limit your mobility and flexibility, particularly hip extension, meaning anything you do with one leg behind you.
At times, and depending on the position of your hip, you can have up to ten muscles opposing hip extension. These are your hip flexors. And they can really get in the way when doing the splits, an arabesque, penché, leg hold turn, scorpion, grand battement, grand jeté and much more.
But our Closed Hip Split stretch sequence will work through all of that tension so you go move forward and reach your full potential!
The middle splits, just like the front splits, are a milestone and foundation for success as a dancer. The ability to perform the middle splits will only add to a dancer’s ability to meet the technically challenging aspects of dance with ease and efficiency.
However, it's important to understand that not everyone will be able to do the middle splits do to skeletal compression. But that doesn't mean you won't greatly benefit from this sequence. You will. This dance specific stretch sequence will greatly improve your inner hip flexibility which translates to higher grande jetés, grande battements, leg extensions, tilts and so much more!
Do you practice your splits to get all the way down in the splits? (a.k.a sitting in the splits)
The short answer is NO.
If you are sitting in the splits, or as close as you can get right now, this is NOT going to help you achieve your splits all the way down.
What does our Flexibility Expert Christine have to say about it?
Splits are NOT a prerequisite for the actual splits.
Christine has been helping 1000's of dancers & yogis get better results, and spend less time on stretch routines that don't work, for over 20 years!
Meet Christine! Flexibility Expert at Academy for Dance
The Splits Made Simple Bundle is for All Ages and Levels. The splits translate to an ability to meet the technically challenging aspects of dance with ease and efficiency. Without this, you will have to work a whole lot harder as a dancer.