Alignment

The Core is the foundation for all movements and the axis of power of the kinetic chain. It maintains strength, stability and mobility of the spine, in addition to stabilising the thoracic cage and pelvis during movement.

Good alignment and posture is essential for the dancer. This requires muscles, joints and motor components to work together to produce optimal results. Thus it is important to have correct static posture and movement efficiency prior to considering movement.

But what is good posture? Good posture is when there is an equilibrium within the body. That is, a balance of muscular control at each joint. For example, turnout for the classical dancer requires balanced muscular control through careful coaching. Incorrect posture or a misunderstanding of classical posture through bad coaching may lead to muscle imbalance, which is a common cause of injury within the dancing population.

 

 

Correct muscle balance is as important as having muscle strength. Without it, strength is of little value as ‘cheat’ movements may occur to reach the end goal. These imbalances must be ironed out. Muscular imbalances can be looked for between-

1.       One side of the body and the other. For example, you are able to single leg squat on the right leg 12 times but only 5 times on the left leg.

2.       One side of the limb and the other. For example, a hamstring tightness causing posterior pelvic tilt or tight hip flexors causing an anterior pelvic tilt.

3.       Between various muscle groups controlling the movement of a particular joint. For example, imbalance of the quadriceps can lead to patella maltraction and consequently anterior knee pain.

 

 

Dynamic alignment is important for the dancer and is created by balancing forces with minimal effort rather than compensating for a postural imbalance by increasing muscular tension. This therefore, requires the interaction of joints, muscles and the neural system to ensure efficient weight transfer through the desired movement. Indeed, alignment is not a fixation of body parts, rather it is a whole body sensation. Dancers should looked to be ‘centred’, meaning the body is in a physical sate where the body is able to move around freely without being forced out of position. This requires trunk stability and strength. For example, in a grand battement to second the dancer should not compensate the alignment of the trunk and pelvis for achieving height. Instead they should go to their limits and stop the hip from dropping onto the supporting leg.

 

 

The trunk, made up of the ribcage, spine and pelvis, is the basis for good posture and correct movement patterns. If this base is solid, in that it is well aligned, then the hips will move more efficiently and the shoulder girdle will also function more efficiently at the top. Everything has a cause and effect in the body’s kinetic chain.

There are many ways to build core strength and challenge alignment for the dancer. Come back to find out in the next post.

 

 

Start Strong, Finish Stronger

My NIKE Obsession

   

 

 

 

Oh my obsession with Nike Training kit is BADDD!

 

 

 

My collection is ever growing even though it really shouldn't as I have far too many sports clothes. I live so close to a Nike outlet store that each time I walk past I have to go in to see if I can find any bargains. I hardly wear normal clothes though due to my job so it’s ok right? To date I have found some great treats in there such as; a Black and Yellow Down jacket, a light support bra, several pairs of bright running shorts, a white cotton vest and a cropped black track and field hoody as well as a turquoise running top which I shall use for work.

 

 

 

I bought the cropped hoody in a xl, however due to the style I like the more relaxed fit, definitely more comfortable when you're hanging around the gym after a tough session. The back design saying

 

 

'FAST

 

/////////

 

FLY'

 

Is pretty cool and gives it a bit of an edge. In fact this would be a perfect transitional hoody to wear to gym and about town.

 

 

 

The running top is a beautiful turquoise colour with flecks of white. I found it for a bargain at £15 when it’s selling for around double online! The material is very soft and has dry-fit and stay warm technology. The body and sleeves are very long which I prefer when training and working as I don't have to constantly pull it down to stay decent. What really attracted me to the top was the thumb holes which are perfect for cold days working on the pitch side under a pair of gloves. This makes it different from other items I own. However, this past week I purchased a beautiful black ¾ zip thermal top with a similar sleeve design, another great addition to my outdoors workwear.

 

 

 

I just love Nike! It helps that their clothing fits me well. Being a curvy but athletic 5ft 11 it can sometimes be hard to get good fitting tights.  I have also never had a problem when washing the clothes. They stay in perfect shape, retain colour and remain to work as well as they state wash after wash. I own pieces from 6 years ago which are still like brand new. Must help that I treat them like gods but still, 6 years is pretty good considering how often I wear and wash the stuff!

 

 

 

You can imagine my excitement when in my final two years of University I was asked to be a Brand Ambassador for Nike through the University kit supplier Kitlocker. Here I worked as part of a small group at the University to publicise and promote the Nike Brand through the use of social media (Facebook, Twitter, Instagram) and connections with university sports teams. I also acted as a connection between students and Kitlocker for any queries regarding orders. And.....I got free kit! BONUS! But seriously, it is top quality stuff and it’s a shame it has Uni branding on it or I would wear it for work.

 

 

 

 

 

So far my Nike count stands at;

 

 

 

Tops/Vests- 15

 

Fleeces/Hoodies- 8

 

Sports Bras- 6

 

Trousers- 4

 

Leggings- 6

 

Shorts- 12

 

Jackets- 3

 

Bags- 2

 

Accessories- 1

 

Trainers- 4

 

Yoga Pumps- 1

 

Neck Gaiter- 1

 

 

 

And counting.....