Dance Anatomy & Kinesiology

The Spine 123

will produce greater overload to the abdominal muscles

by causing shortening of the muscle from both direc-

tions. Furthermore, adding a posterior tilt to various

abdominal exercises and including other exercises

that emphasize moving the inferior attachment of the

abdominals on the pelvis, such as the hip lift (Sarti et al.,

1996) (table 3.4E [p. 135]) and hanging leg lift (figure

3.44 [p. 130]), can help develop the motor patterns

abdominal muscles to aid in keeping the abdomen
flatter versus protruding while dancing.

Posterior Pelvic Tilt and Lower Abdominal Empha-
sis Slightly tilting the top of the pelvis backward so
that the pubic bone comes up into a slightly “tucked”
position (posterior pelvic tilt), while bringing the
bottom of the anterior rib cage slightly down and in,

Creating a “C” Curve

Start lying supine with the knees bent to about 90° and the feet resting on the floor. For the first

three of the following, place one hand on the back of each thigh and use the hands to help bring the

spine into about 20° of flexion.

• Emphasizing spinal flexion. While maintaining the back of the sacrum fully in contact with the
  floor, use your hands to pull the spine into further flexion. First, focus on pulling the bottom of the
  sternum down and back, and then focus on pulling the bottom of the anterolateral rib cage down and
  back to further increase spinal flexion, while the hands slightly assist the motion. Then, let go with
  the hands and focus on keeping the low ribs back and the same angle of spinal flexion without help
  from the hands.


• Emphasizing the low abdominal muscles. While maintaining the upper spine at the same degree
  of flexion, gently pull the pubic symphysis toward the navel, creating a small “tuck” (posterior pelvic
  tilt). Let go with the hands, and attempt to maintain the same positioning of the trunk, with the pubic
  bone and ribs pulling toward each other.


• Emphasizing the transverse abdominis. Slowly breathe into the abdomen and push the abdomi-
  nal wall outward. Then, slowly exhale and pull the abdominal wall inward toward the spine, from the
  pubic bone to the sternum. Make the whole abdominal surface concave, as if you were wrapping it
  around a large ball; let go with the hands, and maintain this concave position without hand support.
  Now, dissociate the muscle contraction from the breathing, focusing on alternately pushing the wall
  out and pulling it back in while natural, unlinked breathing occurs.


• Putting it all together. Beginning from a supine position, pull the pubic bone and ribs toward each
  other and scoop the abdomen inward as the torso curls up as shown in the figure. If there is difficulty
  with one element, practice that element alone and then try to put all three elements back together.

CONCEPT DEMONSTRATION 3.2

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