| I am a stickler for technique when I work with my | | | | There is a general tenancy of people across the |
| clients and students! Proper technique is the largest | | | | board to lift the shoulders when learning something |
| prevention method to injury available. Proper form | | | | new. Do your best to be mindful of the shoulder blades |
| allows the muscles to work at their optimal while | | | | and keep them down an away from your ears. Just |
| achieving the results you are working so hard for. But | | | | trying to press down with your shoulders may not get |
| even the best teachers can not be correcting every | | | | you to the desired result, and truthfully, it not very |
| student in the class simultaneously. So, why not learn | | | | comfortable to do. |
| some of these tips for yourself. | | | | Instead, think of pressing your shoulder blades down |
| Here are some basic tips you can implement for | | | | and inward toward one another. This engages the |
| yourself. Go ahead, give them a try right now and you'll | | | | muscles of the back that naturally release the tension |
| be ready to go when you get to class. | | | | in the top of the shoulder (upper trapezius) muscles. |
| Knees over the toes. This is something that you should | | | | Lower Back: |
| monitor during your entire class. Anytime you are not | | | | When doing exercises like squats and lunges; or |
| standing with you feet directly below your hips, check | | | | anything that lowers the body with a bent knee, the |
| to see where your knees are. | | | | correct position of the back may vary. |
| Ex: Lunge: | | | | 1) When doing plies with the toes turned outward, |
| Knee should be lined up with the ankle joint, not pushed | | | | maintain a neutral position with your pelvis. This is |
| over and beyond the toes or back behind the foot. | | | | generally a safe place for your lower back and can |
| Also remember to keep the heel of the front foot on | | | | prevent pain from hyper-extension of the low back |
| the floor. | | | | (lumbar) muscles. It also happens to be the position that |
| Ex: Turned out Squats/ Plies | | | | will allow the correct muscles to do the activity, giving |
| (This is for both Narrow (1st Position) and Wide Stance | | | | you the most gain. |
| (2nd Position) Plies:) | | | | 2) For a squat to be done correctly, (that is when your |
| Knees should be in line with your toes, not pushing | | | | toes are straight forward), you'll need to have a slight |
| forward (inward) toward one another. Check that your | | | | curve in your lower spine. You'll also want be sure to |
| knees are directly above the ankle joint. If they are | | | | keep our chest up to maintain proper form for the |
| slightly forward (inward) you can easily correct this by | | | | squat. |
| adjusting the turnout of your feet. What this mean is | | | | Students - Remember, the instructor is there to help. If |
| plain English: narrowing the distance between the toes | | | | you are not sure how to do something correctly, or if it |
| of the right foot and the toes of the left foot can | | | | just doesn't feel right. First adjust your movement so |
| release the pressure of your knees. You can also use | | | | you don't get hurt. Then, ask for help. A good instructor |
| the muscles in the upper leg to gently press the knees | | | | will be glad to assist you! |
| back. This can help to take pressure off the knee joint | | | | If you are an instructor you may find Essential |
| while intensifying the exercise.It's really important that | | | | Anatomy, a multimedia anatomy course for dancers |
| you are in a natural turnout position. Be sure not to | | | | and dance teachers interesting. It is an excellent |
| over extend at the ankle to get your feet further out. | | | | resource for teaching technique well! |
| Shoulders: | | | | |
