Are you struggling to progress your straddle splits training? (Or middles splits or whatever you want to call them…)
Adding active mobility drills is the best way to push through a flexibility plateau. Active flexibility drills involve using the strength in your muscles to move through your range of motion. This builds strength in what we call the end-range position, or in other words, strength in the muscles when they are fully extended. You can read more about the importance of active flexibility here (scroll down to about the middle of the page and you’ll find the blog about flexibility.)
The video below is one of my favorite drills to push through that middle splits plateau. It’s super effective and safe for pretty much everyone, regardless of where you are in your training.
Important – this is an active drill, so keep your muscles engaged throughout. Try to focus on squeezing your glutes to help hold your legs out and keep your core muscles engaged to keep your back upright.
Take your legs out to the side, just until you feel a gentle stretch. Keep your pelvis in neutral, don’t let your hips tuck under. Put a foam roller under one knee. If this is too much of a stretch, start with a rolled up towel. Bend and straighten your leg 10-15 times, then swap to the other leg. You can make it more challenging by leaning forward. Just make sure to keep your back straight!
As a performing arts physiotherapist, I specialize in helping performing artists recover from injuries, aches, and pains, to get back to studio and stage – stronger, more resilient and better dancers. Find out more information about my video-call physiotherapy services.
