Posture and Balance

Question 1

Balance definition

Answer 1

Involves the ability to recover from instability and the ability to anticipate and move in ways to avoid instability

Question 2

posture definiton

Answer 2

Correct posture involves correct body alignment. Standing with correct alignment can minimise the effects of gravity and allow equilibrium with the least expenditure of energy. The body has a complex interaction of visual and vestibular input, somatosensory input and muscle reflexes to keep the correct posture unconsciously

Question 3

Describe dance posture

Answer 3

the spine should be lengthened but not flattened, so the curves are maintained, and supported by the abdominal and back muscles. The head should rest directly above the cervical spine and should not poke forward with the eyes looking straight ahead. The pelvis should be neutral with the anterior iliac spines (hip bones) in line with the pubis and no sideways tilting. The body weight should be felt on the feet with 2/3 on the metatarsal arch and toes and 1/3 at the front of the heel. In this position all limbs are free of tension and able to move freely.

Question 4

Compensation mechanisms

Answer 4

If any part of the body is held out of alignment then the body must compensate elsewhere in order to maintain the upright posture. The body parts are all linked so any incorrect alignment in one area will affect the whole.

Question 5

Compensation mechanism example

Answer 5

If there is an increased lumbar lordosis (sway back) which is the result of poor abdominal control. To maintain the head over the top of the spine, the thoracic spine must increase its kyphosis, the neck its lordosis so the chin pokes forward. The pelvis will be tilted forward which strikes out the buttocks, this pushes the weight back over the heels and will hyperextend the knees.

Question 6

Turnout

Answer 6

Turnout for the whole lower limb should comprise a minimum of 60% hip rotation and 40% from the rest of the leg. Correct alignment should see the centre of the hip, patella and foot in line with no pronation (rolling) of the foot. Placement should occur from the hip down not the foot up. Turnout is limited by bony structure, tightness of the capsular ligaments, muscle elasticity and strength of the external hip rotators

Question 7

Bony structure

Answer 7

The shape of the femur and acetabulum influences the amount of rotation of the hip. A forward facing acetabulum will give more internal rotation and an outwards facing acetabulum will give more external rotation. A shallow acetabulum will allow for more rotation than a deep one. The angle of the head and neck of the femur will also influence the amount of rotation. These features are set at birth and cannot be changed.

Question 8

Tightness of capsular ligaments

Answer 8

The ligaments around the hip capsule, especially the “Y” iliofemoral ligament, can limit the amount of external rotation and extension at the hip. Ligaments can be slowly stretched especially while young, but later in life little effect will occur. Once stretched they cannot be tightened again.

Question 9

Muscle elasticity

Answer 9

Tightness in the iliopsoas or internal rotation muscles can limit turnout. Muscles can be continually stretched relatively easily throughout life but need to be continually stretched as it will tighten again with prolonged rest

Question 10

Strength of external hip rotators

Answer 10

If a dancer has no passive restriction of turnout, but while dancing cannot hold the turnout then the restriction is probably in the strength of the deep rotators and adductors. This can be overcome with a specific strengthening program

Question 11

Plies

Answer 11

The bending of both knees with the weight of the body equally distributed on both feet, the pelvis correctly held and the alignment of the hip, knee and foot is in a straight line. As the knees bend is one of the most basic steps in all dancing and a preparation for many others. Any misalignment will be exacerbated and injury and incorrect technique development will result

Question 12

Plie errors

Answer 12

Rolling at the foot, dropping the knee inside the line of the toes and arching the back. These indicate an alignment problem that needs to be corrected

Question 13

Fondus

Answer 13

The bending of one leg only. The alignment for plies needs to be applied to the supporting leg

Question 14

Fondu errors

Answer 14

The natural tendency of the body on one leg is to drop the pelvis on the supporting leg side. to keep the correct alignment, the hip abductors - mainly gluteus medium on the supporting leg and the spine lateral flexors on the opposite side need to be activated.

Question 15

Rises

Answer 15

Undertaken gradually, rises are moving the foot from flat to demi pointe and on to pointe.

Question 16

Rise errors

Answer 16

Incorrect posture or stance will inhibit correct transfer of weight forward on to a smaller support. Weight kept back means the leg muscles cannot work efficiently to hold alignment. Sickling (dropping the ankle to the side) when the knee and ankle should be in line with the 2nd toe. This may happen due to weak peronei muscles or incorrect alignment. Lack of control of the pelvis during jumps and hops.

Question 17

Developpes

Answer 17

Developpes or leg lifts must be worked within the dancer’s strength to hold alignment in the body and legs. To gain maximum height, not only the hip, but the pelvis and spine will need to move. In beginning dancers, leg lifts should only be done to height at which the pelvis starts to move in order to develop the hip musculature and strength in the torso.

Question 18

Devant developpes

Answer 18

Developpes will reach a point where the pelvis must tilt back to achieve greater height but the spine should remain supported. if the lumbar spine is allowed to flatten then the thoracic spine will kyphosis more and injury risk is increased.

Question 19

A la seconde developpes

Answer 19

The pelvis will need to tilt up on the side of the working leg to achieve increased height but the spine must remained lengthened and the supporting leg not allowed to shift laterally. the turnout of the leg needs to be maintained as it’s possible to over develop the gluteus maximus is leg is rotated inwards

Question 20

Arabesque developpes

Answer 20

The hip is limited in its extension range and so the lumbar spine must increase its lordosis and then the body will need to tilt forwards. It is essential to protect the lumbar spine by support from the abdominal muscles and limiting twisting through the spine by ensuring the shoulders and pelvis face the front. The potential for injury in the lumbar spine is high from forcing the arabesque beyond the ability of the muscles to support the back.

Question 21

Jumps

Answer 21

Start from a plie or fondu and end in the same position. The alignment needs to be maintained from start to finish. For maximum height, the heels must remain down and the achilles allowed to stretch to its limit.

Question 22

Jump errors

Answer 22

Not landing with the heels on the ground will increase shin and calf problems and reduce shock absorption. Flexing the body forwards (and so flexing the hips and sticking the bottom out) and extending during take off, then collapsing again on landing can be seen in tired or weak dancers. Continuing an exercise in this way to increase stamina is counterproductive and increases stress on the body.