Bones, which give us a frame, and protection of certain organs Muscles, allow us to move, and determine how and with what force we can move The stronger the bones and muscles, the stronger you are as a dancer
4 things we must do to prevent injury 1.Warm up and Cool down each session 2.Take drink breaks and rest breaks 3.Lead a healthy lifestyle 4.Learn strategies to dance SAFELY
Alignment The body is best aligned when it has a wide base of support (Feet apart). Abdominals are contracted, which forces the spine to elongate. Shoulders are pushed back. Eyes facing forward to heighten the neck. Of course so much of dancing isn’t done in this position, therefor we must align the core of the body as best we can, within other movements
Strength Students need to develop a balance of strength and flexibility in order to dance safely. Strength is the capacity to exert force against a resistance. Non- locomotor movement (e.g. bending, balancing and stretching) and locomotor movement (e.g. skipping, crawling, running and leaping) require force to execute the action and strength to control the movement. Strength activities can be incorporated as a part of classwork involving floor exercises, standing exercises and while travelling.
Weight Transfer As dancers, we often shift our weight left, right, up down etc. We must allow the limb that is shifting to absorb the force of the movement.
Balance Balance is improved the closer you are to the ground, luckily for those short people. Balance is also improved, the wider your base of support is. In terms of balancing safely we will make sure we are prepared to FALL and develop balance by partner activities.
Flexibility Flexibility can be improved by further static and dynamic stretching. In order to use flexibility in a safe manner, we will never go past the PAINful point.
Jumping and Falling Safe jumping and falling practice requires the use of something to absorb the force. We will learn how to arrest momentum with the bending of our limbs.
There are two main functions for the pelvis in dance: 1.Hip Alignment 2.Connection to the Hip joint
Hip Alignment The hips are aligned when the top of them runs parallel to the ground.
Hip Alignment They can also lack alignment from a side view. Lumbar lordosis- Hips pushing forward, Gluteals stick out and chest moves forward Thoracic Kyphosis- Hips are pushed backwards. Chest rolls inwards and stomach is not engaged
Connection to the Hip Joint The hip joint is a ball in socket joint and is freely moveable. It’s movement depends on a dancers flexibility and body differences. It needs to be thoroughly stretched and well managed in order to maintain safe dance.
Knee Joint The knee joint is connected by many ligaments and tendons. It is a synovial joint and therefore is able to do a range of movements
Knee Alligment Normal knee alignment- Upper leg comes inward at an angle. Lower leg is straight underneath the knee joint. Malalignment Bowleggedness- Knee joint moves outward Knock Knees- Knees move inward
Foot and ankle In standing position, the foot is aligned when it is facing forward. Whilst in movement (e.g. a kick) a pointed toe is the source of alignment. A strong locked ankle forces the leg to remain aligned. Weak ankles may play a part in malalignment
Common Injuries -Shin Splints -Ankle Sprain -Stress Fractures/Muscle Strains -Lower back disorders
Shin Splints Shin Splints is a chronic overuse injury. PREVENTION -Warm Up -Stretch -Strengthen lower leg muscles TREATMENT -Rest -Ice
Ankle Sprain -Ankle sprains occur when one part of your foot is stationary and the other part moves in the opposite direction PREVENTION -Warm Up -Stretch -Preventative taping/brace TREATMENT RICER- Rest, Ice, Compression, Elevation, Referral
Stress Fractures Overuse or Repeated trauma to a bone PREVENTION -Don’t overdo exercise (frequency, intensity) -Eat well -Wear appropriate footwear TREATMENT -Rest -Low Impact Exercise e.g. swimming
Muscle Strain Damage to a muscle or tendon PREVENTION -Warm Up -Strengthen muscles TREATMENT -RICER -Seek medical advice