(Make sure you stretch both sides! I like to do this routine twice on each side as I find myself a little looser after the first run through. Hold each stretch for 20-30 seconds. )

Stretching for the Splits: Quick Guide

I get a lot of asks about how to achieve a split, so I took a couple quick videos today to help out anyone who is working toward this goal! These are my favorite side splits stretches. Here are a few things to keep in mind when stretching for the splits:

  • Warm up fully before beginning to stretch! This is important. Warm muscles are much looser and more pliable than cold ones, and much less prone to injury. It’s best to save the stretching for after your workout, or if you aren’t planning on working out, do 5-10 minutes of a full body cardio session that gets your heart rate up. Jumping jacks, kicks, jogging around, running up and down the stairs, dancing to a fast song or two… whatever gets your blood flowing. I find it helpful to do some squats, lunges, and high-knees before stretching my legs as well.
  • Try to keep the hips squared when you stretch.This means that both your hips will be facing forward, your legs should be nearly in line with each other, the knee and foot of the back leg will be facing the floor, and your torso should not twist out to the side. Think of pulling the back leg forward and the front leg back. Whether you perform your split squared or turned out/open will depend on your sport/dance style and aesthetic preference, but when stretching always aim for squared hips as it allows a deeper stretch.
  • Stretch to the point of discomfort, NOT PAIN. Don’t hurt yourself! A pulled muscle can set back all of your progress for weeks or months, so listen to your body!
  • Don’t stretch every day. My general rule is that if my muscles feel fine, I will stretch 2 days in a row, but try to give yourself a break at least every few days and especially if your muscles are very sore. Just like strength training, your body needs time to repair any muscles damage. Stretching too much can actually inhibit your progress. Light stretching however is ok every day.
  • Be patient! Splits don’t happen overnight. It may take some 4 weeks and others 4 months and others 4 years, but keep at it and you will see results :)

Of course there are many many more stretches that you can do to help achieve your splits, but these are the basics that will target the hamstrings and hip flexors for your split. Make sure to vary your routine and add new stretches every so often!

On Poling and Stripping.

Let’s straighten a few things out here, because I know there are so many opinions on this out there and I want to throw in my two cents.

I am a dancer, and my chosen medium is a pole. The pole is simply an apparatus. There is nothing inherently sexual about a steel pipe. Sometimes it’s used to display crazy acrobatic or athletic skills, sometimes to perform artistic aerial dance, sometimes as something to hold onto when you are pussy poppin up in the club in your Wet Seal’s finest or whatever. It’s just a pole.

Strippers also use poles sometimes. No, I’m not one. At no point in my dancing do I remove my clothing for money, and yeah, it’s really annoying constantly being referred to as one because it just isn’t what I do.

That said, I really hate when I see fellow pole dancers decry strippers. I know how tiring it is trying to deal with ignorant idiots who can’t separate performing dance or gymnastics on a vertical appratus from dancing naked for a living, but we really need to be respectful of its origins and the girls who have helped make the sport into what it is today. Pole dancing, in its current state, draws from many of forms of dance and acrobatics, but you can’t deny that it also has roots in the strip clubs with many exotic dancers being pioneers in the industry.

This is part of the reason I don’t like the movement that wants pole dancers to clean up their acts, to stop with the body rolls and the 8 inch glitter platforms and the suggestive floorwork, in the name of “elevating” our art form into mainstream acceptance or whatever. Like it or not, this is where pole dancing started. It has evolved like crazy in recent years, but it’s undeniable that pole has a history in the sex industry. And there is absolutely nothing wrong with that! Sex is part of human nature. Many, many, MANY forms of not only dance but art in general draw on displays of sexuality and sensuality. It’s nothing new and it isn’t going to go away.

If grinding up and down on a pole in a thong isn’t for you, that’s fine, but we don’t need to take that away from others nor do we need to completely cover up and sterilize anything vaguely sexual in our dance. One of the best things about pole is the versatility of the apparatus, and there’s room for all of us, whether we are athletes, dancers, artists, and yes, strippers. And I’d go so far as to say there is a little of each in all of us. Sometimes all I want to do is try to hold an Iron X forever or climb the pole with no legs, sometimes I want to create graceful transitions on the pole, sometimes I want to put on stupid-high heels and fishnets and roll around on the floor. Nothing wrong with any of that, and I would hate to see any aspect of pole ousted for the sake of some people not liking it.

[I’d also like to say I have nothing but respect for strippers. Being involved in this industry has introduced me to some of the most appalling displays of sexism I’ve ever seen and really opened my eyes as far as what these women do and deal with.  (On a more positive note, the poling community is probably one of the most supportive, female-friendly, empowering movements I have seen and been involved in.. but this whole aside is a topic for another time. I HAVE A LOT OF FEELINGS)]