Correct activation and use of the gluteal muscles in a dancer.
Below is a MRR and PLR article in category Health Fitness -> subcategory Other.
Proper Activation and Use of Gluteal Muscles in Dancers
Overview:
In ballet training, the question often arises about the appropriate engagement of the gluteal muscles. This article clarifies the difference between turnout and gluteal muscles and explains when to activate these muscles while dancing. We also include a test for assessing gluteal muscle function. Correct use of these muscles can enhance everything from jumps to fondu work, improve your arabesque line, strengthen your back, and even increase flexibility for splits.
Key Points:
1. Understanding the Muscles:
- The gluteal muscles are crucial for dancers, aiding in jumps, fondu work, arabesque lines, back strength, and flexibility into splits. It's crucial to use these muscles correctly to prevent tight turnout muscles, poor hip mobility, and an overly prominent appearance under the tutu.
- It's essential to differentiate between turnout muscles and gluteals. Turnout muscles, a group of six deep muscles, help rotate the leg outward from the hip. They are connected from the hip's outer bone to the pelvis.
- In contrast, the gluteal muscles extend the hip, allowing the leg to move behind you. When not properly engaged, other muscles like the hamstrings may be overused, impacting movements like the arabesque.
2. Identifying Improper Muscle Use:
- If your lower back feels tight or you struggle to keep your knee straight in an arabesque, you might be overusing your hamstrings instead of activating your gluteals. This habit can tighten your hamstrings over time.
3. Testing Gluteal Activation:
- Lie on your stomach with legs straight and parallel.
- Turn your head to one side and place your fingertips in the middle of each gluteal muscle.
- Lift one leg slightly off the floor while keeping it straight at the knee.
- Observe when and if the muscles activate under your fingertips.
- Ideally, the gluteals should initiate and maintain engagement throughout the movement.
4. Enhancing Flexibility and Strength:
- Ensure the gluteals engage while walking, especially when climbing stairs, to relieve hamstring strain and improve flexibility.
- Avoid constant gluteal engagement in class, as over-tensioning can hinder movement. Muscles perform best when they can alternately relax and contract.
5. Proper Standing Technique:
- When standing in first, second, or fifth positions, the gluteals should remain relatively relaxed while turnout muscles maintain the position.
- Practice turning out from the hips while standing in parallel, focusing on using deep turnout muscles without over-engaging the outer gluteals.
By mastering the interplay between gluteals and turnout muscles, dancers can improve hip mobility and elevate leg height in dance movements. For further exercises on turnout and gluteal strengthening, refer to The Perfect Pointe Book.
You can find the original non-AI version of this article here: Correct activation and use of the gluteal muscles in a dancer..
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