How to Get Your Front Split!

Warm Up

            It is very important that you always do some cardio to warm up your body before you start stretching. Stretching with cold muscles can lead to pulled muscles and or serious injuries. Do some jumping jacks, run in place, jump rope, etc. for at least 10 minutes before you start stretching.

Stretching

            Stretching is one of the most important steps to getting your front split. Everyone’s muscles are different and not every stretch will feel the same or give the same results at the same time. You should ask your teacher for a list of specific stretches that will help you to achieve your split goal. Some basic stretches you can always do are hamstring stretches like downward dog, IT band stretches, and using the wall to help add some opposing force.

Patience

            Some people are born with more natural flexibility than others. Other dancers have to work constantly to improve and maintain their flexibility.  It is important that you don’t compare your progress to your peers because everyone is built differently and achieve their goals at different times. Another important part of patience is being able to hold stretches. Many people’s minds ten to wander and they don’t pay attention or cut their stretching time short. When stretching you should hold your stretches for an appropriate amount of time before relaxing.

Safety

            Safety is number one when it comes to stretching. Like mentioned above you should always warm up before you start stretching to ensure that your muscles are warmed up. If you are stretching at home be sure to clear a spot big enough where you wont be in danger of hitting or knocking something over. Try to avoid carpet and use a towel or yoga mat when on hard surfaces.   

Consistency

            In order to achieve a full front split, you must be consistent with your stretching. Make a schedule and allow yourself around 30 minutes for 4-5 days a week to stretch. Even when you achieve your full split you should keep up the consistency and routine to help maintain the split.

Alignment

            Alignment is very important when it comes to getting a split. You want your hips to be always squared. To help with this imaging your hips as headlights of a car. You want both your headlights to face front not going out to the side. If you cannot keep your hips aligned then you are not doing a proper split. You should start on your knees and slide down until you are unable to keep them squared. Come up a little bit to be squared and hold the split there.

Progress not Perfection

            Don’t expect to get your split right away. It takes lots of time and lots of practice. Slowly but surely you will see progression. Take a picture of yourself every month and compare them. You will be shocked by your progress!