Dance Anatomy & Kinesiology

135

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle group: Spinal flexors

Muscles emphasized: Abdominals/stabilization and latissimus dorsi

Joint movement: Spinal flexion with shoulder extension

D. Reformer curl-up

(Reformer)

Lie supine with knees flexed just

over hip joints, and lower legs

parallel to the carriage while the

hands are overhead holding straps.

Bring arms forward and down

(shoulder extension), curl torso up

while keeping elbows extended so

that straps provide resistance to

spinal flexion, pause, bring arms

back overhead while torso remains

up, and then slowly lower torso to

starting position.

(Curl torso up as high as strength

will allow while still maintaining

back of waist in contact with

carriage, and avoid letting torso

lower down as arms go overhead.)

1. Curl torso higher.


2. Increase springs.


3. Extend knees with feet pointing
   toward ceiling as arms go
   overhead.

Muscle group: Spinal flexors
Muscles emphasized: “Lower” abdominals

Joint movement: Lumbar spinal flexion with posterior pelvic tilting

E. Hip lift
(Elastic band)

Lie supine with knees slightly bent

and directly over the hips while the

hands hold a band stretched across

the front of the thigh to resist

the motion. Perform a posterior

pelvic tilt and then continue that

movement until the sacrum slowly

lifts off the ground and the thighs

come closer to the shoulders. Hold

4 counts, and slowly lower the hips

back to the starting position.

(Emphasize the abdominals by

posteriorly tilting the pelvis to

produce the lift rather than flexing

the hip, and avoid the use of

momentum.)

1. Lift pelvis higher.


2. Use a heavier band.


3. Lift the pelvis on a diagonal.

(continued)

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