Dance Anatomy & Kinesiology

444 Dance Anatomy and Kinesiology

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle groups: Elbow extensors and shoulder extensors

Muscles emphasized: Triceps brachii and latissimus dorsi

Joint movement: Elbow extension with shoulder extension

O. Kneeling triceps kick back

(Reformer)

Kneel on the Reformer, facing the

straps, with the thighs against

the shoulder rests. Begin holding

one strap in each hand with the

arms positioned to the front at

about 45° of shoulder flexion and

the elbows extended. Then pull

the elbows back behind the torso,

slowly extend the elbows, pause,

and slowly bend the elbows to

return to the starting position.

(Focus on keeping the elbows

high as they extend to a straight

but not hyperextended position;

keep palms facing forward as

elbows extend; maintain firm trunk

stabilization.)

1. Increase springs.


2. Slightly shorten straps.

TABLE 7.10 Selected Strength Exercises for the Upper Extremity (continued)

Shoulder Flexors

Developing strength in the shoulder flexors is par-

ticularly important for choreography requiring body

support by the arms. The push-up (table 7.10A) is a

helpful exercise for developing this strength and the

skill to stabilize the torso while using the arms. Push-

up tests are commonly used to assess shoulder flexor

strength and primarily endurance. Many female

dancers test below average on this test, perhaps due

to limited upper extremity conditioning provided

in many dance classes, the prevalence of the long-

limbed body type (at least in the ballet world), and

the common occurrence of rapid weight loss (from

dieting) with associated upper extremity muscle

loss. The press-up (table 7.10C) is another useful

exercise for developing the strength to support the

body weight with the arms in floor work. Adequate

shoulder flexor strength is also essential for lifting