Resource Papers and Fact Sheets
Turnout for Dancers: Supplemental Training
Roll onto the front of the body, hands under the forehead. Begin with the legs parallel. Lift one leg at a time, imagining that the leg elongates along the floor before it lifts, and that the front of pelvis is glued to the floor. Next, lift one leg parallel, rotate it out fully, rotate back to parallel, and place it down. You should alternate the legs, maintaining neutral pelvis. Embellishments can be added, such as flexing the feet, bending and extending the knee, and finally, allowing the gesture hip to come off the floor, but keeping the ribcage facing the floor, and the standing hip connected to the floor. This use of turnout in full hip extension requires body awareness and organization. The adductors must be involved to keep the leg directly behind the hip. The pelvis will rotate to allow a greater range of motion, so the upper torso will need to rotate in opposition. The extensors on the "standing” side will need to activate to maintain that hip placement on the floor. The full core support group needs to be recruited by the dancer to encourage stability and prevent lumbar injuries. And even the muscles that encourage alignment in the scapulae and upper limbs participate in this full body organization. See Figures 25-28.
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.