alignment and stretching Flashcards
1
Q
what does proper alignment do?
A
- proper alignment is that which enables you to move with safety, efficiency, balance and strength by allowing bones to carry weight of the body as they are designed too
2
Q
what are the three primary body weights postural alignment involves?
A
- skull, thorax and pelvis
3
Q
what do correct curves of the spine do?
A
- opposing curves: ‘responsive’ spine
- assists in balance, strength, shock absorption and allows for movement in three planes (through opposing curves)
4
Q
what is the vertical plumb line?
A
- the imaginary line that resembles correct postural alignment
- outside of ankle, side of knee, centre of hip, centre of shoulder and ear
5
Q
when our bodies have correct posture what will we be able to do?
A
- keep bones and joints in the correct alignment so that muscles are being used properly
- help decrease the abnormal wearing of joint surfaces that could result in arthritis
- decrease stress on ligaments holding the joints of the spine together
- prevent strain or overuse problems, backache and muscular pain
6
Q
what are common misalignment problems?
A
- ‘sway back’: lordosis - excessive inward curvature of the spine
- ‘hunch back’: kyphosis - excessive outward curvature of the spine
7
Q
what happens when you are improperly alignment?
A
- weight is not carried through the bones and muscles are forced to hold the body
- creating excessive stress and work - muscles work overtime
- other muscles become under-utilised - increasing risk of injury
8
Q
what is a warm up?
A
- a brisk yet controlled combination of movements which target major muscle groups and prepare the body and mind for the activity to follow
9
Q
why is it important to warm up?
A
- raise core body temperature
- increase blood flow to essential muscle groups
- ensure normal mobility around all joints
- activate energy systems
- focus and prepare dancer mentally for the work to follow
10
Q
what is neutral pelvic alignment?
A
- neutral pelvic alignment allows for efficient execution of movement
- including external rotation at the hip joint and assists in building a strong core
11
Q
what are common pelvic deviations?
A
- anterior tilt: tail bone to protrude backwards
- posterior tilt: tucking the tail bone under
- both can result in weakness or back pain
12
Q
why is stretching vital?
A
- improves flexibility and reduces the incidence of injury
12
Q
what does stretching do?
A
- it can elongate muscles and tendons and when they are stretched there is a greater range of movement
13
Q
what happens if you don’t stretch
A
- tissues may become shortened and the body will adapt to diminished range
14
Q
what should you avoid when stretching?
A
- extreme movement
- ballistic movement
- loaded movement
- repetitive movement
