210 Dance Anatomy and Kinesiology
FIGURE 4.39 The arabesque with (A) excessive pelvis rotation and inade-
quate abdominal co-contraction and (B) more desired hip hyperextension and
coordinated use of the abdominal muscles and back extensors.A
B
keeping the pelvis stable. The back leg
raise on the ball (figure 4.40B and table
4.5D, variation 2, p. 214) allows the dancer
to work on lifting the leg higher while
coordinating the associated slight anterior
pelvic tilt and lumbar hyperextension.
Tactile feedback from the ball can help
the dancer focus on keeping both ASIS
in contact with the ball initially while
emphasizing use of the hamstring to
maximize hip hyperextension. After full
hip hyperextension is achieved, feedback
from the ball can help the dancer focus on
co-contracting the abdominals and back
extensors as the pelvis slightly anteriorly
tilts and the ASIS on the side of the gesture
leg raises off the ball slightly to facilitate
pelvic rotation and greater height of the
gesture leg. The standing back leg raise
(figure 4.40C and table 4.5D, progression
2, p. 214) represents a more functional
exercise designed to transfer gains to
dance performance. Similar procedures
to those described for standing front and
side développés can be used to develop
height of the gesture leg. For example,
the hand can be used to help lift the leg
slightly higher to the back with the knee
bent and then the hand slowly released as
the position is maintained for 4 counts.
Again, a rotator disk can be used to focus
on maintaining turnout on the support leg
while improving height and technique of
the gesture leg.
Other exercises for strengthening
the back extensors presented in chapter
3 would also be helpful for improving
movements like the arabesque. One
study showed that strengthening the
spinal extensors increased the height
of the arabesque by 3.6° (Welsh et al.,
1998). University dancers participating
in a class taught by the author for 14
weeks—incorporating exercises for back
extensor strength, hip extensor strength,
hip flexor flexibility, and technique
focus—increased the average height
of the gesture foot by approximately
8 inches (20 centimeters). However,
as previously discussed, exercises that
involve spinal hyperextension carry
a high risk and should be performed
only by dancers without a history of low
back problems, in a pain-free range, with