Dance Anatomy & Kinesiology

228 Dance Anatomy and Kinesiology

To isolate the stretch more to the hamstrings, per-

form it with a flat back position; and to emphasize

stretching the low back, emphasize rounding the back

forward. Sitting hamstring stretches require range of

the hamstrings of greater than 90° to allow the weight

of the torso to produce desired hip flexion when the

torso is brought forward. Dancers with inadequate ham-

string flexibility should slightly bend the knees and can

place a mat or towel roll under the ischial tuberosities

to facilitate desired positioning of the body.

Hip Adductor Stretches

Adequate adductor flexibility is essential for allowing

the leg to be raised to the side to a desired height and

Exercise name

(Method of stretch)

Description

(Technique cues) Progression

Muscle group: Hip external rotators

Muscles emphasized: DOR

Joint position: Hip internal rotation

I. Knees-in stretch

(Static)

Lie on your back with your

feet spread about 2 1/2 feet

(76 centimeters) apart and knees

bent to approximately 90°. Bring

your knees together and toward

the floor by rotating the upper

legs inward at the hip joint until a

stretch is felt along the lower side

of the hips and in the buttocks

area.

(Emphasize moving the whole

upper and lower leg together from

the hip, allowing the feet to spread

away from each other without

twisting the knees.)

1. Spread the feet further apart,
   and use the hands to gently
   press on the top of the thigh to
   increase internal rotation at the
   hip.

Muscle groups: Hip internal rotators* and hip adductors

Muscles emphasized: Hip adductors

Joint position: Hip external rotation with horizontal abduction

J. Frog stretch

(Static)

Sit with both knees bent and facing

to the sides, with the soles of the

feet together. Use the forearms to

gently press the knees toward the

floor until a stretch is felt along the

inner thighs.

(Focus on leaning forward at the

hips and externally rotating the

hips as the knees are pressed

toward the floor.)

Variation 1: Perform lying on the

back (figure 4.32C, p. 198).

Variation 2: PNF—Add PNF to either

variation by using the forearms or

hands to resist bringing the knees

up and toward each other.

Variation 3: Have a partner place

their hands just above the knees and

carefully apply a stretch to variation 1.

1. Bring the knees closer to the
   floor.


2. When the knees are within
   3 inches (7.6 centimeters)
   of the floor, progress to the
   modified prone frog stretch if no
   knee discomfort is experienced
   (figure 4.32A, p. 198).

*Constraints to external rotation can include the joint capsule, ligaments, and muscles.

TABLE 4.7 Selected Stretches for the Hip (continued)