Middle Split

Description:

The Middle Split is a complex stretch position that emphasizes flexibility in the hips, adductors, and groin.  It is a common stretch utilized by gymnasts and ballet dancers.  When performing this stretch, focus on positioning the hip so that it stays in line with the legs.  In other words, your torso should be perpendicular to the legs.  This stretch is particularly important for those wishing to improve their range of motion in the legs and can come in handy when learning complex gymnastics movements, such as the flairs.

Process:

• begin in a seated straddle position and open legs as wide as possible
• use elbows to prop yourself up, and adjust upper body until hips are in line with your legs
• lower hips as much as possible until a stretch is felt