Resource Papers and Fact Sheets
Turnout for Dancers: Supplemental Training
Return to the starting position (hook lying) and staying parallel, slide one leg out along the floor. Maintaining neutral pelvis, keep that leg straight and flex the hip to approximately 45°, so that the knees are at the same level. In this position, rotate the hip fully out and in (beyond parallel), exploring the full range of movement of hip joint rotation. It is important to maintain a quiet pelvis and not allow any accommodating movement in the pelvis. Images of weight and of the sacrum attached to the floor can assist this stabilization. Now bring that same extended leg to a higher position, flexing the knee and hip so that the leg is now in front attitude, and repeat the rotation out and in. In addition to stabilizing the pelvis, it is important to focus the effort on the rotary action of the hip joint. With the knee flexed, the ligaments will allow for additional rotation at the knee, but this exercise is designed to pattern hip external rotation for standing demi plié. Encouraging knee and foot compensations will not be useful. There are two advantages to exploring hip rotation in full flexion lying on the back: the deep rotators have a greater chance of being effectively recruited and there is the opportunity to receive visual feedback about hip versus knee and foot action, and to make appropriate changes in habitual behavior. See Figures 13-20.
This paper may be reproduced in its entirety for educational purposes, provided acknowledgement is given to the "International Association for Dance Medicine and Science."
Copyright © 2011 IADMS, Virginia Wilmerding, Ph.D., and Donna Krasnow, M.S.