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Stretching - Part 1.

Many dancers have trouble doing front splits and flexibility is important for dancing. Many dance steps are nearly impossible to perform without being limber. The ability to sit in split positions will greatly improve lower body flexibility and increase maximum extension.

Doing splits is easier for some people than others, so don't be discouraged if it takes you a little longer to get them.

If you would like to get your front splits, or improve on the ones you already have. Try to make it a point to stretch every day. Stretching can be fun, but it should also be a bit challenging. Begin each stretching session with easy and gentle stretches. Never stretch to the point of pain!

To learn a front split:

Start with the kneeling lunge stretch. Performing this stretch often will greatly improve the flexibility in your legs.

  • Begin by kneeling on one leg.

  • Make sure your front knee doesn't extend over the toe.

  • Square your hips with your back knee flat on the floor.

  • Hold your shoulders square, with your hands on the floor for balance.

  • Gently stretch your body forward, feeling a nice stretch.

  • Hold the stretch for 30 sections, without bouncing!

Include the reverse lunge stretch in your daily stretch routine.

  • 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.

  • Use your hands for added support.

  • HThe single leg stretch is another stretch used in split training.Lie on your back, raising one leg into the air.Grasp the lower portion of the elevated leg with both hands.Keeping your lower leg slightly bent, gently pull your leg toward your body.Hold the stretch for 20 to 30 seconds.old the stretch for 20 to 30 seconds, without bouncing.

Use a friend to make your single leg stretch even better.

  • Lie on your back, raising one leg into the air.

  • Have a partner grasp the lower portion of your elevated leg.

  • Keeping your lower leg slightly bent, have your partner gently push your leg toward your body.

  • Hold the stretch for 20 to 30 seconds.

If you repeat this and try to do this 2-3 days a week after your dance class or when your body is warm you will find that your front splits become easier. Happy Stretching!

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