This is the second of two exercises that focus on building strength in the hip rotators, which is absolutely crucial for dancers of all genres. Your hip muscles need to have super control and strength for pretty much all choreography, from achieving great turn-out to powerful jumps to sky-high extensions. There is also ample evidence to show that strong hips are the best way to protect your knees, ankles, and back, as well as your hips, from pain.
Lie on your side with your bottom leg bent (for support) and top leg straight and in line with your body. Make sure your ribs, hips and knee stay in a straight line throughout the exercise - don't let your leg drift forward! Also, make sure your top hip stays directly up towards the ceiling - don't let your hip roll back. You need to complete this exercise with your hips, knees and toes facing forward, in parallel so to speak, NO TURNOUT!!! From here, lift your top leg up, hold for a few seconds then slowly lower. Think about leading the movement with your heel.
This exercises is from my post talking about my top 5 favourite strengthening exercises for dancers. Head over to my blog to see the rest of the exercises.
thedancephysio.com/my-top-5-i...
11 май 2020
