Resource Papers and Fact Sheets
Turnout for Dancers: Supplemental Training
Now roll up onto the side of the body. Fold both knees so that the feet are directly under the pelvis, and the knees are in front of the body, the same position as hook lying used earlier, but now lying on the side of the body. Check that the alignment of the pelvis and spine are neutral, and create a small space under the waist. Maintaining neutral pelvis, rotate the top leg fully out (by lifting the knee toward the vertical, keeping the feet together, like the action of a clam opening) and back down. To increase the difficulty and demand, do the same exercise with the bottom leg extended along the floor and turned out. This increases the balance and torso stabilization challenge. See Figures 21-24.
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.