What I’ve noticed with working with many dancers over the years is at times, ankle mobility, hip mobility or lumboplevic stability can negatively affect alignment during dance movement.

The plie is a fundamental movement not only in ballet but in all dance forms. It is the preparation for jumps, turns, acoustic sounds and all propulsion.

This is why regardless of the dancer’s main discipline, I assess plie.

Another common misconception is that turnout (external “outward” rotation of the hip joint) is generated equally by both hips.

This is not the case. The favoured gesture leg and vs supporting leg can present with contrasting mobility.

In this dancer, the right ilium has an anterior tilt due to tightness in the deep hip flexor (iliopsoas). What most forget is that the deep hip flexor is also an INTERNAL rotator of the hip. In other words, it opposes turnout.

During her dance conditioning session, we focused on the engagement of turnout from the deep external rotators of the hip joint using bands and tactile cues in addition to focusing on foot, spinal and pelvic alignment.

The result was level heels at the bottom of grand plie which improved a balanced turnout generation from not hips as well as stability from the lumboplevic area.

The awareness gained from this can continue to dance training in class and can prevent any injury from developing in the ankle, knee, hip or spine in the future.

Here is another example of dancer demonstrating similar alignment issues on the opposite side.

Being aware of these alignment issues can be overlooked in a class setting when the dance educator is responsible for a general overview of the movement. This is why private dance assessments and conditioning in conjunction with manual therapy by a knowledgeable practitioner is key to the success of a dancer with serious goals.

Unlock facility to unlock artistry.

If you are or have a dancer that would like to be assessed, book your appointment online.

The Pilates Full Roll Up exercise is a great way to test how strong your core strength is and the degree of flexion you have in your spine. Dr. Blessyl explains the proper way to do this exercise and how to modify with simple equipment.

If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!

Realign. Strengthen. Live your Life.
http://www.drblessyl.com

Step one: Stop cheating in your alignment

The iliopsoas muscle is the deep hip flexor muscle that attaches to your low back (lumbar spine) and deep into your hip (femoral head). This muscle gets tight from overuse from sitting and physical activity. When this tight is chronically tight, your abdominal muscles are unable to stabilize your spine for posture and you can potentially develop chronic low back pain, hip pain and even pain or numbness and tingling down your leg! Tight psoas muscles are a common issue that I treat in my office.

I would argue that most people don’t know how to isolate this muscle to stretch it. Watch this video to learn my simple and easy tip to relieve strain and tension.

If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!

Realign. Strengthen. Live your Life.
http://www.drblessyl.com