Alignment and Stretching

Question 1

What does proper alignment do?

Answer 1

Proper alignment is that which enables you to move with safety, efficiency, balance and strength by allowing the bones to carry the weight of the body as they are designed to do.

Question 2

What happens when you are improperly aligned?

Answer 2

Your weight is not carried through the bones and your muscles are forced to hold the body in place, thereby creating excessive stress and work.

Question 3

What does a poorly aligned body cause some muscles to do?

Answer 3

Work over time to hold up the body while other muscles become under-utilised increasing the risk of injury.

Question 4

What does postural alignment involve?

Answer 4

Three primary body weights, the skull, the thorax and the pelvis which are organised around a vertical plumb line.

Question 5

Where does the vertical plumb line drop from?

Answer 5

Top of the skull to your feet through the three body weights.

Question 6

What is the goal for your spine?

Answer 6

The goal is to have a responsive spine not a straight one. The spine is curved to assist in shock absorption and allows for movement in the three planes, the bend forward, lean sideways and twist around.

Question 7

What is neutral alignment?

Answer 7

Balancing the pelvis in the heads of the femurs at the appropriate angle.

Question 8

What are deviations from neutral alignment?

Answer 8

Anterior tilt or posterior tilt

Question 9

What is anterior tilt?

Answer 9

Allowing the tail bone to protrude backwards

Question 10

What is posterior tilt?

Answer 10

Tucking the tail bone under

Question 11

What does neutral alignment allow?

Answer 11

Efficient execution of movement

Question 12

What does correct alignment do for the body?

Answer 12

Decreases the risk of injury

Question 13

Why is stretching vital?

Answer 13

Improves flexibility and reduces the incidence of injury

Question 14

What does stretching do?

Answer 14

It can elongate muscles and tendons and when they are stretched there is a greater range of movement.

Question 15

What happens if you don’t stretch?

Answer 15

Tissues may become shortened and the body will adapt to diminished range

Question 16

Is it best to stretch on cold or warm muscles?

Answer 16

Stretching on cold muscles is less effective than stretching after exercise which increases blood flow to the muscles.

Question 17

What should you avoid when stretching?

Answer 17

Extreme movement 
Ballistic movement 
Loaded movement 
Repetitive movement 
Imbalance movement 
Sustained movement

Question 18

Why do we warm up?

Answer 18

Raise core body temperature
Increase blood flow to essential muscle groups
Increase mobility around joints
Focus and prepare the dancer mentally for the work to follow

Question 19

Why is a strong core important?

Answer 19

With a strong core, dancers are able to move more effectively and control peripheral movements with finer detail.