Wednesday, 17 January 2018

Flexibility Series: Splits and Extensions

     Hello, my pretties. I hope you all are doing well. It is currently 4am the day before this post goes live. I got really sick this past weekend with RSV/Influenza which always turns into bronchitis so I've spent a ton of time sleeping. And now, because of the meds I'm on, my stomach has been a mess. That's why I'm up so early today. And I thought it would make sense to write a blog post before I have to get ready for class.
     Today's post is about something that I personally have been working on for the past year or so and let me tell you, I have definitely gotten more flexible than I was before. I do have my limitations with my back injury from 2013 and having gHSD (Generalised Hypermobility-Spectrum Disorder).
 I hope this post definitely helps you fellow dancers become more flexible. Enjoy!

Hamstring Stretch
5 sets on each leg

     Begin lying flat on your back legs straight out. Bring your left leg to your chest and use your right hand to grab on to your heel/arch and extend your knee. Hold for 10 seconds. Bend the knee for 1- second and extend your knee again.

Back Leg Bent Against Wall
3 sets on each leg

     Begin with your back towards the wall with your right foot and leg against the wall. Arch forward (in a lung type position) feeling a stretch in your right hip flexor. Hold the stretch for 30 seconds on each side.

Back Leg Bent Against Wall
3 sets on each leg

     Begin with your back towards the wall with your left foot and leg against the wall. Arch forward (in a lung type position) and slowly slide into the splits. Hold the stretch for 20-30 seconds on each side.

Splits With A Bent Back Leg
3 sets on each leg

     Begin in a right leg front split. Bend the back leg and grab your foot with your left hand. Hold for 15 seconds and then release. This time bend the back leg and grab your foot with your right hand. Hold for 15 seconds and then release.

Reverse Pigeon
3 sets on each leg

     Begin standing and slide into a left leg front split with the right leg slightly bent. Keeping your hips square lean forward so your chest touches your left leg. Hold for 30 seconds.

Circle Split
Repeat 10 times

     Begin sitting with your legs in front of you and slide into the center splits. Lean forward and extend your arms sliding the legs behind you. Return to the beginning position. Rotate to a split on the right side, back to center and then to your left side. Return to center.

Spiderman
Repeat 3 times

     Begin in second position. Squat to a grande plie in second with your hands on your knees. Rotate your torso to the left and then to the right. Slide into a front facing lunge on the left side and then to the right side. Hold for 30 seconds and repeat the lunges 2 times before returning to center. Lift your hands over your head, engaging your abdominal muscles as you straighten your legs.

Bent Legged Splits
3 sets on each leg

     Begin in a right leg front split. Slowly bend the front leg while keeping the sole of your foot on the floor. Bend the back leg by flexing your foot. Lean back and hold for 10 seconds and then return to the splits.

Spider Splits
Repeat 10 times

     Start in a center split, point your feet and engage your abs. Bend you knees until your feet are flat on the floor. Stretch as far forward as possible while keeping the back flat and hold for ten seconds. Return to the starting position.

Roll Back Splits
3 sets on each leg.

     Start in a left leg front split with your toes pointed. Cambre back and hold for 10 seconds. Rotate you torso towards the leg in front and hold for 15 seconds.

     I hope you all enjoyed this post. If you did don't forget to give it a +1 on Google Plus and let me know in the comments below if you have any other tips on flexibility for splits and extensions. See you all in two weeks!

Photo Credit: Google Images

Kisses!
~Poodle
Previous Post: Dancing Through Life's Lessons: Look Put Together
January 6-7th Vlog: Moving Back to University
January 15th-16th Vlog: My New Life At University
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