STRETCH & FLEXIBILITY: HIPS & SPLITS

HIPS & SPLITS

Confidence in Teaching with Solid Technique:

We implement specific techniques to target key muscles and fascia groups responsible for flexibility.
We teach safe stretching practices, ensuring that students push their bodies within their limits, without overextending or risking injury.

Hips & Splits: Every week, we will explore techniques for achieving various types of splits, including front splits, side splits, and pancake splits. Additionally, we will delve into creative shapes, ranging from standing splits and variation of shapes.

Classes for Learning to Do the Splits

Are designed specifically to help students gradually increase their flexibility and work towards achieving a full split. These classes focus on targeting the muscles in the legs, hips, and lower back, as well as building strength and mobility to safely reach the goal of performing a split. Whether you're a beginner or someone who has some flexibility, these classes provide structured, step-by-step guidance to help you improve your range of motion and eventually get your legs to the floor.

What to Expect in a "Learn the Splits" Class:

Gentle Warm-Up:
- Each class typically begins with a gentle warm-up to prepare the muscles and joints for deep stretching. This might include light cardio (such as walking or jogging) to get your blood flowing and warm up the body, followed by dynamic stretches that gently open up the hips, hamstrings, and inner thighs.
Targeted Stretching for Flexibility:
- The focus of the class will be on stretches specifically designed to improve flexibility in the hip flexors, hamstrings, quadriceps, and groin area—key muscles needed for performing the splits. Expect to hold various stretches for 20-30 seconds at a time, allowing the muscles to lengthen safely.
- Stretching exercises might include hamstring stretches (like forward bends and seated stretches), hip flexor stretches (like lunges and pigeon pose), inner thigh stretches (like butterfly pose and side lunges), and calf stretches. The instructor will guide you through these stretches step by step.
Progressive Flexibility Drills:
- Learning the splits requires gradual, consistent stretching over time, so these classes are designed to take you through progressive drills. You’ll work on increasing your flexibility in stages, moving closer to the ground as your muscles lengthen.
- The instructor might provide variations of stretches based on your current flexibility level, whether you're working on a front split (one leg forward, the other extended back) or a side split (both legs extended out to the sides).
Strengthening Exercises:
- Flexibility is not just about passive stretching—it also involves strength. You’ll engage in strengthening exercises to support your muscles and joints, ensuring your body has the stability it needs for deep stretches. Core strength, glute activation, and leg muscle engagement are emphasized to safely perform the splits without risking injury.
- Strengthening exercises might include lunges, bridges, and exercises targeting hip abductors and stabilizing muscles.
Guided Split Progressions:
- During the class, the instructor will guide you through specific progressions that help you get closer to your splits. For example, if you are working on a front split, the instructor might encourage you to use props like yoga blocks or cushions to support your hips while you deepen the stretch, or work with partner-assisted stretches to help you gently open up the hips.
Breathing and Relaxation:
- Breathing deeply and consistently during your stretches is essential for both flexibility and relaxation. The instructor will encourage you to breathe slowly, focusing on inhaling deeply through the nose and exhaling through the mouth to help release tension in your muscles. Proper breathing helps to calm the nervous system, allowing your body to relax into deeper stretches.
- Some classes might also include mindfulness or relaxation practices to help students release any mental tension or frustration that may arise during the process.
Cool-Down and Recovery:
- After working through your flexibility drills, the class will usually end with a cool-down period where you’ll relax into gentle stretches. This helps to release any remaining tightness in the muscles and allows your body to recover.
- There may also be a short relaxation segment to allow your muscles to fully release and absorb the benefits of the session.

Benefits of "Learning the Splits" Classes:

Increased Flexibility:
- The primary goal of these classes is to improve flexibility in the hips, hamstrings, and groin, which will make the splits achievable. Regular practice helps increase the length and elasticity of these muscles, leading to greater mobility and overall flexibility.
Improved Mobility:
- Learning to do the splits increases the range of motion in your legs and hips, which benefits activities like dancing, yoga, and martial arts. It also improves your ability to move freely in everyday life without stiffness or discomfort.
Reduced Muscle Tension:
- The deep stretches in these classes help release tightness in the hip area, which is common in people who spend a lot of time sitting or engaging in physical activities that can create muscle imbalances. This can lead to reduced tension and discomfort in the lower back, hips, and legs.
Stronger, More Flexible Legs:
- You will not only improve flexibility but also build strength in the muscles required to perform a split, such as the hamstrings, quadriceps, glutes, and hip flexors. A combination of stretching and strengthening makes it easier to control your flexibility safely.
Increased Focus and Patience:
- Achieving the splits takes time and patience, so these classes help build mental focus and resilience. Students learn how to push through discomfort and cultivate a positive mindset while practicing patience during their progress.
Better Posture:
- As your flexibility improves, particularly in the hips and lower body, you’ll notice improvements in your posture and overall body alignment. The increased flexibility and mobility in the hips can help counteract poor posture caused by tight hip flexors or lower back discomfort.

Who Would Benefit from Learning the Splits?

Dancers looking to improve their flexibility and technique, particularly for routines that require deep lunges, jumps, and splits.
Yoga practitioners wanting to deepen their practice by improving flexibility in the lower body.
Athletes (such as gymnasts, martial artists, or runners) seeking to improve flexibility for better performance, balance, and injury prevention.
Beginners who are interested in gradually improving their flexibility and working towards the splits in a safe and structured environment.
Anyone with tight hips or legs who wants to increase mobility and reduce tension.

Why These Classes Are Fun:

Progressive Achievement: It’s incredibly rewarding to see incremental improvements in flexibility, and students often feel a sense of accomplishment as they get closer to their goal of doing the splits.
Creative and Playful: Learning the splits can be a fun, playful journey where you get to challenge your body and see how far it can go. There’s a sense of excitement as you explore your body’s capabilities.
Sense of Community: Many students in these classes support one another, sharing tips and cheering each other on as they work towards similar goals. The supportive, encouraging environment adds to the enjoyment.

Conclusion:

Learning the splits is a goal for many people looking to improve their flexibility and range of motion. These classes are designed to guide students safely through the process of achieving the splits with a combination of targeted stretches, strengthening exercises, and progressive techniques. With patience and consistent practice, you'll be able to enhance your flexibility, mobility, and overall physical performance while working towards this exciting and rewarding milestone.