Dance Anatomy & Kinesiology

The Spine 155

Study Questions and Applications

1. Draw and describe the basic parts of a typical vertebra. How do these parts relate to the spinal
   cord, spinal nerves, and intervertebral disc?


2. Describe the location of the anterior and posterior longitudinal ligaments and what move-
   ments of the spine they primarily limit.


3. Discuss why the lumbosacral joint is particularly vulnerable to injury. Taking these factors into
   account, list three movements from dance that would put this joint at risk, and state why. How
   could this risk be diminished?


4. Locate the following muscles or muscle groups on yourself or a partner, and perform actions
   that these muscles produce as you palpate their contraction: (a) Rectus abdominis, (b) external
   oblique abdominal muscles, (c) internal oblique abdominal muscles, (d) erector spinae.


5. Observe the normal curves of the spine in the sagittal plane on a skeleton or on an illustra-
   tion. Describe the direction of these curves at birth and in an adult. Provide the name given
   when these curves are abnormal, and provide one strength exercise that would be helpful in
   improving this condition.


6. Define intra-abdominal pressure. How could you maximize its potential protective effects?


7. Perform spinal flexion, extension, and lateral flexion from a standing position. Keeping
   the influence of gravity in mind, describe which muscle groups would be primarily working
   with each of these movements on both the up-phase and the down-phase. Then, perform
   spinal rotation from a standing position. How is the influence of gravity different with this
   motion?


8. Select a combination used in the warm-up section of a class you teach or take that is oriented
   toward “warming up the spine.” Evaluate it in terms of effectiveness and risk. Is there anything
   that could be done to improve this warm-up exercise from an anatomical perspective?


9. Describe four things you could do to enhance safety for your low back when partnering
   another dancer.


10. Carefully perform a flat back position commonly used in jazz and some forms of modern
    dance. Analyze the torque borne by the lower spine with this position (torque of the resis-
    tance) and discuss why “rolling down” with the head close to the spine would alter this torque.
    If the choreography called for use of a flat back position, what could the dancer do to help
    decrease the stress to the low back?


11. Do a movement analysis of a double-leg raise, and describe the role of the abdominal muscles,
    spinal extensors, and hip flexors in this exercise as compared to a curl-up. Discuss the relative
    benefit and risk of this exercise and how it could be modified to reduce risk. How does the
    psoas paradox relate to this exercise?


12. Using the curl-up as your basic exercise, provide five variations that would apply the principles
    discussed for making abdominal strengthening exercises effective. How could these exercises
    be cued to minimize exercise risk?


13. Perform one exercise for strengthening and one exercise for stretching the spinal extensors.
    How could a strength exercise be modified to emphasize the upper back versus the lower back?
    What cues could be used to enhance the safety of back extensor strengthening exercises?


14. Discuss why some common injuries to the spine initially respond better to flexion-based
    rehabilitation and others more to extension-based rehabilitation.


15. In less trained dancers, jumps are commonly accompanied by a “pumping” motion in which
    the torso goes back in the up-phase of the jump and forward in the down-phase of the jump.
    Describe what muscles and cues could be used to try to prevent these undesired movements
    of the trunk.

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