The Upper Extremity 4457.10, E and O) provide alternatives for strengthen-
ing the extensors.Shoulder Abductors
Adequate strength in the shoulder abductors is
important for being able to hold the arms up in
second position, as well as some types of partner-
ing or lifting. The side arm raise (table 7.10F) is
particularly helpful for holding the arms, while the
sitting overhead press is more useful for overhead
partnering (table 7.10G). A push-up can also be
carefully advanced in stronger dancers by progres-
sively lifting the hips more over the hands until
the dancer can perform the exercise in a hand-
stand position with the legs resting against the
wall and the elbows bending to the side on the
down-phase. However, overhead positions involving
shoulder abduction hold a high risk for impinge-
ment, and these types of exercises should be
performed only if they are pain free and after a
base of strength and good mechanics have been
developed through performance of exercises like
the side arm raise.or holding a partner, and the front arm raise (table
7.10B) and sitting overhead press (table 7.10G, varia-
tion 3) can help develop this strength.
However, such overhead positions, like that used
in the overhead press, can create shoulder injury
such as impingement and should only be used if
no shoulder pain is experienced and after building
strength with exercises using lower ranges of should
flexion, such as push-ups and the front arm raise
(limited to 60° or 90° flexion).
Shoulder Extensors
Strengthening the shoulder extensors is important
for pulling movements and for muscle balance.
Many athletes overemphasize strengthening the
shoulder flexors relative to the shoulder extensors,
and the resultant muscle imbalance can lead to a
rolled shoulder posture. The shoulder extensors
are classically strengthened with the calisthenic of
pull-ups. However, many dancers have insufficient
strength to perform pull-ups or lack access to appro-
priate apparatus on which to perform them. The sit-
ting row (table 7.10D) and triceps kick back (table
Push-Up Test
Perform the following test with another dancer to assess the
strength and endurance of key upper extremity muscles (shoul-
der flexors and elbow extensors).
Start in a push-up position with either your knees or feet (with
the toes tucked under/metatarsophalangeal hyperextension) as
the pivotal point in accordance with strength level. The hands
are placed approximately shoulder-width apart and directly
under the shoulders with the fingers facing straight forward or
slightly inward. A partner places a fist on the ground under your
chest and counts the number of times you can consecutively
lower your body while maintaining the back straight until you
touch the fist and then return to the starting position.
Goals: Goals vary by gender, age group, and study performed.
For ages 20 to 29, the norms given by the Canadian Physical Activity, Fitness and Lifestyle Appraisal
(as cited in Nieman, 1999) are as follows:TESTS AND MEASUREMENTS 7.1
Male (from toes) Female (from knees)
Excellent 36 30
Average 22-28 15-20