Dance Anatomy & Kinesiology

142 Dance Anatomy and Kinesiology

stressed. So, using varied positions will provide more

comprehensive strengthening. However, to help pro-

tect the spine, it is important that there be a small

co-contraction of the abdominal muscles to prevent

excessive hyperextension in the low lumbar spine.

Sample Abdominal Exercise Progression

A sample routine for abdominal strength and stability

with progressions is provided in table 3.5. However,

progressions should only be performed after excellent

form has been mastered in easier variations. When

harder variations are added, it is often necessary to

initially use smaller ranges of motion and lower repeti-

tions so that proper technique can be maintained.

Stretches for the Spine

Very large ranges of motion of the spine are required

to achieve the desired aesthetic in many dance forms

including ballet, modern, jazz, flamenco, and African

dance. And, for example, while 20° to 30° of spinal

hyperextension is considered normal for the general

adult population (table 3.6), elite female ballet danc-

ers were found to have an average of 79° (range 60° to

124°) (see figure 3.46) and elite male ballet dancers an

average of 65° (range 45° to 93°) of spinal hyperexten-

sion (Clippinger-Robertson, 1991). A study of flamenco

dancers showed significantly larger range of lumbar

extension, lateral flexion (lumbar and thoracic), and

rotation (thoracic) than in controls (Bejjani, Halpern,

and Pavlidis, 1990). So, stretches in all three planes of

motion are recommended for the spine. A discussion

of specific selected stretches for the spine follows,

and many of these exercises are pictured and further

described in table 3.7. For purposes of time economy,

stretches for the spine are also commonly com-

bined with stretches for the hip performed standing,

sitting on the floor, or at the barre (see chapter 4).

However, as shown in table 3.6, many struc-

tures other than muscles offer constraints to spinal

TABLE 3.5 Sample Abdominal Exercise Progression

Exercise name

(from table 3.4) Version of exercise Repetitions

Level I

Pelvic tilt Basic form 6 times

Isometric curl-up Basic form 6 times... 12 times

Curl-back Basic form 6 times... 12 times

Hip lift Basic form 6 times... 12 times

Level II

Isometric curl-up Bring feet closer to buttocks 6 times... 12 times

Curl-back Bring arms from low fifth to high fifth, then progress to

adding weights in hands

6 times... 10 times

Hip lift Lift pelvis on diagonal toward one shoulder 6 times... 10 times

Curl-up with rotation Basic form 4 times... 6 times/side

Leg reach Basic form 4 times... 6 times/side

Level III

Curl-up with rotation Rotate right, center, left, center, down 6 times... 12 times

Curl-back With arms in high fifth with weights, bring knee to chest and

extend knee

4 times... 6 times/side

Side-up Basic form, then progress to adding weights held across

chest

4 times... 8 times/side

Inverted “V” Basic form, then progress to lifting one leg (arabesque) 4 times... 4 times/side

Side reach Basic form, then progress to performing only 1 rep each

direction and adding a push-up in the transition

4 times/side... 12 total