alignment and stretching Flashcards
what does proper alignment do?
- 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
what are the three primary body weights postural alignment involves?
- skull, thorax and pelvis
what do correct curves of the spine do?
- opposing curves: ‘responsive’ spine
- assists in balance, strength, shock absorption and allows for movement in three planes (through opposing curves)
what is the vertical plumb line?
- the imaginary line that resembles correct postural alignment
- outside of ankle, side of knee, centre of hip, centre of shoulder and ear
when our bodies have correct posture what will we be able to do?
- 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
what are common misalignment problems?
- ‘sway back’: lordosis - excessive inward curvature of the spine
- ‘hunch back’: kyphosis - excessive outward curvature of the spine
what happens when you are improperly alignment?
- 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
what is a warm up?
- a brisk yet controlled combination of movements which target major muscle groups and prepare the body and mind for the activity to follow
why is it important to warm up?
- 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
what is neutral pelvic alignment?
- neutral pelvic alignment allows for efficient execution of movement
- including external rotation at the hip joint and assists in building a strong core
what are common pelvic deviations?
- anterior tilt: tail bone to protrude backwards
- posterior tilt: tucking the tail bone under
- both can result in weakness or back pain
why is stretching vital?
- improves flexibility and reduces the incidence of injury
what does stretching do?
- it can elongate muscles and tendons and when they are stretched there is a greater range of movement
what happens if you don’t stretch
- tissues may become shortened and the body will adapt to diminished range
what should you avoid when stretching?
- extreme movement
- ballistic movement
- loaded movement
- repetitive movement
why is a strong core important?
- with a strong core, dancers are able to move more effectively and control peripheral movements with finer detail