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Christine Jones

Christine Jones has spent the last two decades helping her students improve their flexibility, mobility and movement patterns. - Former Dancer - BS in Exercise Physiology from the University of Utah. - Fully Certified STOTT Pilates Instructor - Founder of Intermountain Pilates Training Center - Yoga Alliance E-RYT 200 and E-RYT 500 - Creator of the mUvStretch Curriculum - Presenter at Dance Teacher Summit - Advocate For Healthy Physical, Mental and Emotional Development of Dancers
Browsing All Posts By Christine Jones

Five Stretches For Hip Flexors and Front Splits

Stretches for Front Splits & Hip Flexors by mUvmethod & TutuTix

Front Splits are a milestone for dancers and a foundation for success. The ability to do the front splits is a measure of flexibility and translates to achieving technical aspects of dance with ease and efficiency. All to often dancers are told they need to get their front splits but aren’t given the proper tools to get there. So they go home and sit in the splits in an effort to get the splits.

But here’s the truth…the splits are NOT the prerequisite for the splits. Proper stretches are!

In order to safely achieve the front splits you need to stretch the muscles that oppose them. When this is done splits literally become easy! You will no longer need to force, push or wonder if you will get into the splits that day. Because you will!

At times, you can have up to 10 hip flexors opposing hip extension. For a dancer, this will not only limit your splits, but it will also limit your arabesques, penchés, leg hold turns, grand battements, grand jetés and much more.

Also, it’s important to understand that you may be able to do the splits but still have tight hip flexors. If this is the case you are putting unnecessary strain on your hamstrings. Over time, this can lead to injury and decreased flexibility in the back of your legs.

So…ensure you properly stretch your hip flexors along with your hamstrings to experience ease in your front splits and improved flexibility and mobility in your hips!!

Check out our top five stretches for moving towards front splits with ease and efficiency without causing damage to your hamstrings:

If you like these stretches and want to learn more check out mUvmethod’s Hip Flexibility and Front Splits E-Book!

Looking for more tips to help you with front splits and other techniques? Check out the following articles:

The “Expert Advice from Christine Jones” series is brought to you by mUvmethod™ and TutuTix.

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Are Your Dancers Risking Injury?

Avoid Risking Dance Injuries

Muscular imbalances and postural deviations are SO common in the dance world. Why? Dance involves a lot of repetitive movement with an emphasis on certain muscular groups, i.e. the deep 6 external hip rotators, hip flexors, and hamstrings. This means your dancers could be risking injury without proper stretching and technique!

Over time this causes certain muscles to elongate and others to shorten. And because muscles attach to bones via tendons, they are able to pull bones in certain directions. Often, the muscles that have shortened pull the bones away from a neutral joint position.

If the dancer’s “neutral” joint position is actually a deviation from neutral they will continue to return to that position when resting- this means anytime they are standing, sitting or dancing without consciously trying to correct their posture.
Why? Because the deviation has become their new “norm”. And the most efficient way to move away from their new “norm” and restore neutral, is to stretch.
SO, if being efficient is your thing, you’ll want to stretch to restore and strengthen to maintain!

But before we can get to fixing…it’s important to do some educating!

Let’s start with three VERY common postural deviations in the dance world:

Ready to completely overhaul your studio’s stretching curriculum? Check out how it will transform your studio and get a FREE Trial!

Looking for more tips on avoid risking injury to your dancers? Check out the following articles:

The “Expert Advice from Christine Jones” series is brought to you by mUvmethod™ and TutuTix.

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