Splits

split1Tips for splits

  • Ensure body is lifted with correct posture
  • Keep hips square to the front
  • Chest expanded and shoulders down
  • Aim for both legs straight and feet pointed
  • Ensure back leg is turned out (side of back foot on floor)
  • Keep hands flat on floor next to hips (If hands wont go flat then fingertips to floor.  Elbows may be relaxed and should be kept tucked in).

Stretches for Splits

  • Kneel on one knee, push into front knee, using hands for support. Ensure hips are square. Hold for 30 seconds. untitled

 

 

 

 

 

  • Transfer weight onto back leg and straighten front leg, taking body over front leg.  Keeping hips square.  Hold for 30 seconds. untitled2

 

 

 

 

 

  • Repeat steps 1 and 2 twice.
  • Attempt splits
  • Repeat on other leg
  • Lay on back, keep one leg straight and flat on floor. Pull the other leg in towards body ensuring it is remaining straight.  Hold for 30 seconds. split3

 

 

 

 

 

  • Change legs and repeat
  • Repeat steps 6 and 7 twice on each leg.
  • Attempt splits again
  • Stretch the front leg also by keeping hips square,  keeping knees together and tucking your pelvis under.untitled4
  • Note: When you’re learning to do the splits and are practicing still with a bent back leg, try to go as far as you possibly can with straight legs, hips square and upright posture. Then, when you can go no further in this position, lean forward and put your hands on the floor and keep stretching in this position. When you need a rest, bend the back leg and lower yourself completely to the floor.  With time, patience and practice you WILL eventually get down with two straight legs.800_6490800_6489

MY LITTLE PHYSIE FAIRY

February 24th, 2024|

Here’s why a Physie class is the perfect place for your little princess to ignite a lifelong passion

TIP OF THE WEEK

February 23rd, 2024|

The exercises taught at physie strengthen core muscles and create a strong, straight back from a very early

Did you know…

February 22nd, 2024|

BJP’s rich history includes official visits from 3 very famous royals. Prince Edward VIII (uncle of the late

Physie TV

Physie TV

Some of the best selection of videos highlights on Physie TV

Hall of Champions

Hall of Champions

Congratulations to all our Grand Champions of 2022.

Performing Art Gallery

Performing Art Gallery

See our Physical Culture image gallery

 

Senior Grand Champions

Senior Grand Champions

The Senior Champion Girl Finals have been held annually at the Sydney Opera House since 1974.