Dance Anatomy & Kinesiology

202 Dance Anatomy and Kinesiology

ability to produce force due to active insufficiency.

However, the iliopsoas can still produce effective

force in this range, but many dancers appear to not

have adequate strength or sufficient ability to activate

this muscle and mistakenly believe that they cannot

achieve high extensions. But regular performance of

strengthening exercises with an emphasis on learning

to better activate the iliopsoas and a focus on overload-

ing the muscles in a high range of hip flexion can

markedly improve the height of front extensions.

A sample strength exercise is provided in figure

4.34 and described in table 4.5C (variation 1, p. 214).

The front développé performed on the elbows (figure

4.34A) is often the easiest position from which to work

on greater recruitment of the iliopsoas. However, as

improvements are made in strength and activation,

moving the torso to a more vertical position (figure

4.34, B and C) and eventually performing it with the

torso vertical, the back against the wall with limited

lumbar flexion, and no hands for support (figure

4.34D) will provide greater challenge to the hip flexors

and better replicate the demands of dance.

Additionally, progressing to performing dévelop-

pés and extensions in a standing position will better

replicate functional demands and enhance transfer

to the technique class. Additional leg height can be

developed when standing by applying the principle

that greater force can be generated by a muscle with

an eccentric, then isometric, then concentric contrac-

tion (chapter 2). Practically, this means that the leg

can be maintained at or lowered from a greater height

than the height to which the leg can be lifted with a

concentric contraction. An example of an exercise

applying this principle involves raising the leg to the

front as high as possible with the knee straight (con-

centric contraction), using the hand to raise the leg

about 10° to 20° higher (figure 4.35A), and then slowly

letting go with the hands and holding the position for

FIGURE 4.35 Functional exercise for improving front extensions. (A) Using the hands to raise the leg slightly higher

than can be achieved with a concentric contraction, and (B) slowly lowering the leg to the height that can be achieved

with a concentric contraction.

A B