Expert: Dianne M. Buxton - 4/11/2010

Question
I naturally have less-than-flexible hips, meaning I can't do the center splits or froggy stretches very well. I'd like to believe my flexibility is increasing with dance classes but are there specific exercises you would suggest to help me eventually achieve the center splits and get a great split jump?

Answer
Hi Natalie.  The link below is a blog of mine where I write about a lot of ballet technique issues.

http://balletshoesandpointeshoes.blogspot.com/

The left sidebar links are to either books/DVDs I recommend, or articles I've written.

For example, The Ultimate Stretching Guide is written by Deborah Vogel, a world renowned leader in dance medicine. Her stretching routine is simplistic and deceptively effective. The Ultimate Stretching Guide teaches about the concept of releasing body tension from the scalp/neck and down the spine, hips, and hamstrings. It does not appear to be a routine specifically for ballet, but that is where it is deceptive. As far as I know it is the least expensive educational DVD available right now concerning tension release, yet provides the same information as other more ballet focused DVDs.

Some of my articles are about turnout, which you may find helpful.

I have another site only about turnout:

http://www.squidoo.com/increaseballetturnout

This site talks about turnout and recommends a specific book by Deborah Vogel. If you are a serious student, you will enjoy this explanation of the joints and muscles involved in turnout, and how to improve your turnout. You may be surprised to learn that turnout has nothing to do with froggy stretches!

Doing the splits in second requires long relaxed stretchy muscles from the scalp/neck down the spine, gluts, piriformis, and adductor and hamstring muscles - most of your body! This may sound discouraging, but once you understand myofascial release, and the true details about turnout (which some ballet teachers don't!), you will have the information to progress to your true individual stretchy potential.

This same information will help you stretch into the splits for split jetes, a high arabesque and more.

I would have to write a book to answer your question completely, and since the best books have already been written, I refer you to them. Ballet is not anatomically correct. The entrance of dance medicine specialists into the ballet world is a gift to us ballet dancers. I think you'll be very happy as you gather this information.

All the best, Dianne