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Home > Dance Q&A

A little advice on getting your split down.

Dear Dancehelp,

I seem to have a problem with my flexibility and I want to know why... When i try to improve my split (which i haven't reached yet), I get lower back injuries. Are there any exercises i can do to improve it without injuring myself?



Hello Psychodiva,

There are many ways to improve your stretching. You should not only stretch before and after class - but also do extra outside of the classroom as well. Try pilates and yoga at your local gym to help you with your stretching technique.

As for your split - this cannot be forced, you have to gain flexibility in your hamstrings as well as your back by doing less abrasive stretching to begin with.


Try to keep one leg bent as you ease the other straight and bend forward over it. Also, you need to learn to relax the area you are stretching so you can push into it slowly and gently.

TIP: try stretching while already warmed up, especially after class. This is the time when muscles are most receptive to stretching and improvemet. Do it while you're still sweaty!

You have to work extra hard if you feel like you aren't as flexible as other dancers. With perserverance you will gain the flexibility you are seeking!


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