Expert: Theodora Sonnenberg - 6/4/2006

Question
Hi Theodora.

I have been dancing for 4 years, have righr and left splits and a 6 inch over split on my left side. I know you are probably looking more for dance technique questions, but I can't get a single answer for my middle splits.

It seems to me like there are two methods of stretching:

*Sitting in pike and opening out to the side
*Standing (knees up!) in a wide second and slidding downwards.

These seem like two different stretches to me as they seem to be going different directions.

So. What stretches should I use to get my box/middle/center splits that won't put pressure on and potentially injure my knees (another theory I've heard)?

Thank you!

Answer
First, any stretching you do should be when you are warm--your body should be in a light sweat.  Do vigorous strtches after a class, not before.
Both of the exercises you describe will work on your a la seconde split, the one from the standing position is the more risky; I would avoid it until you feel very confident of your stretch and position.  After doing  grand battements in second, start with a a la main stretch (foot in your hand), and stretch in second with your foot on the barre.  Maintain a correct turned out position in every stretch.  From a wide sitting position, lift yourself up so your hips are on top of your legs in second--again, keep the turn-out-- and allow yourself to lower down toward the floor.  Do not sacrifice the turn-out.
Remeber that stretching is a process, you must be patient and work every day.  Good luck!