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Dance Technique incorporating safe dance practice

Performing sequences relative to anatomical structure

Individual differences

Muscular imbalance

Flat feet may be an indication of the laxity of plantar ligaments of the foot or weakness of the musculature that supports the medial side of the foot.

The muscles responsible for realigning the sickled foot (plantar flexors and pronators of the ankle (peroneus longus and brevis)) can be strengthened by a series of exercises, firstly without and then with a theraband (an elastic device).

For individuals with chondromalacia it is thought that strengthening the medial vasti can help to pull a laterally displaced patella toward the middle of the joint. Extensions of the knee, with emphasis on the last 10 –15 degrees, activates the medial vasti.

Tight hip flexors contribute to several problems, including increased pelvic inclination, sway back, low back pain and anterior snapping hip. Tight hip flexors can pull down on the front rim of the pelvis, increasing pelvic inclination and “sway back”. Weak abdominals also contribute to poor pelvic and lumbar alignment.

Tendons of the sartorius, rectus femoris and/or the iliopsoas can also be pulled tight across the front rim of the pelvis and as the joint position is changed, the tight muscles (and tendons) “twang” or click as they move over the ascending remus. Stretching the hip flexors in a series of positions can alleviate the problems mentioned above.

Constant weight bearing on one leg, requiring low-grade contraction by the abductors, can result in tight and weak hip abductors. Again this can be remedied by lateral stretching and side leg lifts in parallel.

Sciatic syndrome or sciatica is caused by pressure on the sciatic nerve, which weaves through the six deep rotators. Tightness or spasm in the rotators can pinch the sciatic nerve. Stretching the deep rotators is the first line of defence against tightness-related sciatica.

The web sites Steven Lewis and HMS Beagles provide interactive information on the muscular system as well as further links to additional anatomical web sites.

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