The Spine 133extension (p. 115), to decrease the magnitude of
extension and shear in the lowest lumbar vertebral
segments. For example, when arching from a prone
position, focus on pulling the pubic symphysis up
with the lower attachment of the abdominals moving
so that the waist is lifted a half inch (1.2 centimeters)
from the floor versus pushing into the floor, and
maintain this position of the pelvis as the back slightly
arches in the thoracic region. If this exercise is pro-
gressed to higher ranges of spinal extension, lumbar
hyperextension will be necessary, but “pulling up
and in” with the lower attachment of the abdominals
onto the pelvis (as you allow the upper attachment
of the abdominals onto the rib cage to move away)
can still help limit anterior pelvic tilting and low back
stress. If difficulty in maintaining desired positioning
is experienced, performing this exercise with a towel
roll under the front of the top of the pelvis, or kneel-
ing with the hips on a ball while focusing on pressingthe pubic symphysis into the
ball or floor while the navel
stays lifted, can make it easier
to achieve the desired form as
shown in figure 3.45.Strength Exercises
for the SpineSpecific sample strength and
stabilization exercises for the
spine are provided in table
3.4. The principles just dis-
cussed should be applied to
performance of these exercises.
Exercises should be carefully
selected to match each dancer’s
current level of strength and
skill, and a variety of exercises
should be used to capture the
unique benefits each has to
offer. In general, start with pure
spinal flexion and spinal exten-
sion exercises (in the sagittal
plane) with less conditioned
dancers, and then add rotation
and lateral flexion as strength
and stabilization skill develop.
An example of a progression for
abdominal exercises is provided
in table 3.5 on page 142.
In terms of the ratio of
abdominal and back extensor
exercises that should be used,
multiple factors should be con-
sidered. Several studies showed that the back exten-
sors made greater improvements in strength (tested
isometrically) than other muscles with just one work-
out per week (Carpenter et al., 1990; Graves et al.,
1990; Pollock et al., 1989), suggesting that abdominal
exercises should be performed with greater frequency
or more sets than extensor exercises.
However, this may change with aging, and per-
formance of more back extension exercises may be
necessary to counter the tendency for kyphosis and
the decrease in spinal extensor size noted to gradually
occur in men over 30 years of age and the decrease
in spinal extensor density noted in women in the 40
to 49 age range (Imamura et al., 1983). In addition,
static and dynamic alignment should be taken into
account, and dancers with excessive hyperlordosis
often benefit from greater abdominal work and back
extensor exercises that use very low range while empha-
sizing abdominal co-contraction and stabilization.FIGURE 3.45 Upper back extension with co-contraction of abdominal muscles. (A) Ade-
quate stabilization of low lumbar spine, (B) inadequate stabilization of low lumbar spine.
A
B
(Text continues on p. 140.)