Dance Anatomy & Kinesiology

130 Dance Anatomy and Kinesiology

Hides et al., 1994; Levangie and Norkin, 2001; Pollock

et al., 1989; Roy, DeLuca, and Casavant, 1989).

Conversely, a high level of physical activity has

correlated with greater strength of the vertebrae

and discs (Porter, Adams, and Hutton, 1989), and

several studies have also shown that individuals with

good back extensor endurance and better general

conditioning have fewer incidences of back problems

and less risk of osteoporosis than deconditioned

individuals. Similarly, a recent study with university

dancers showed a decrease in the number of classes

missed due to back pain after participation in a

back strengthening program (Welsh et al., 1998).

So, there is sufficient basis to indicate that dancers

should include strengthening for their back exten-

sors as well as their abdominal muscles. However, a

balance with abdominal strengthening is important,

as strengthening the back extensors alone has been

shown to actually have a negative effect on postural

stability (Kollmitzer et al., 2000).

Enhancing Back Extensor

Strengthening Effectiveness

As with abdominal exercises, careful selection and

performance of back extensor exercises are keys for

obtaining potential strength benefits. Many of the

principles discussed with the abdominals are also

relevant for the back.

Feet Unrestrained and Restrained. As with abdomi-

nal exercises, when the feet are restrained the hip

muscles can assist the spinal muscles with the move-

ment. Therefore, it is important that some exercises

for the spinal extensors be performed without the

feet stabilized. However, when the feet are held down

by a partner, strap, or bar, most dancers are able to

arch the back much higher, and so it provides a way

that strength in a higher range of motion can be

carefully developed. In addition, when the feet are

restrained, the dancer can often more readily focus

on using the hip extensors to pull the bottom of the

FIGURE 3.44 Hanging leg lift. (A) Modified with knees bent, (B) advanced with knees straight.

CSULB dancer Dwayne Worthington.

AB