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