Most dancers instead rely on a consistent routine that involves stretching in order to expand the range and motion of the hip joint. File Size: 933.0 MB

Paul Zaichik – Easy Flexibility – Foot and Ankle Flexibility

“TURN OUT!” It is perhaps the most common phrase heard in dance classes all over the globe. A 180-The most desired position in the ballet world is degree turnout. Dancers have been striving for perfection for centuries to create the perfect line and mold their bodies to perfection. These artists are often considered to be the best in the world and can sometimes go to great lengths to achieve their goals.

Unfortunately, not all dancers are born with this rotation. A few students who are just starting out dance can mimic the look. “perfect turnout” by bending their knees inward. This method of torque can be difficult to maintain. and Over time, it can cause injury to the knees.

To open up their hip joint’s range of motion, many dancers use a consistent stretching routine.

The hips are where the turnout begins, not the knees and feet. To understand how to maximize your turnout, it is worth taking a closer look at the anatomy and function of the hip.

Six deep rotator muscles surround the hip joint support turnout: 1) Piriformis; 2) Superior Gemellus; 3) Inferior Gemellus; 4) Obturator Internus; 5) Obturator Externus. and 6) Quadratus Femoris.

In addition Gluteus Maximus,  Posterior fibers Gluteus Medius and Long Head Lateral Rotation can be assisted by the use of Biceps Femoris.

Three of the hip flexors are (Psoas and Iliacus). and Sartorius) can also turn the hip out.

Avoiding injury 

Young dancers often focus on flexibility but it is crucial to remember that in order to be truly effective, they must also have the ability to move with ease. and To avoid injury, it is important to stretch and strengthen the muscles. Flexibility is gained through stretching. Stability is the result of strength. Together, they create a true powerhouse for a dancer.

Holding onto the Position

It would be shame to have great flexibility and You will not be able hold the position. Check out the Turnout Inline Plane (TIP), a block exercise that tests strength for lateral rotation. Ballet Turnout Program.

Place one foot on each block. Each block is one foot. and Turn out with the goal to place the outside edge of your foot on the block and Heels slightly hanging over the edge.

Keep this position and lift your hips off the floor. and For up to 30 seconds, hold the position. You can make this more challenging by moving your feet farther off the blocks and bringing your heels closer together. If the position can’t be held for more than a minute, you have work to do. This test can be used to gauge the strength of turnout over time.

You can also strengthen your turnout by taking ballet classes. Plié as well as fondu are wonderful basics that strengthen the deep rotators as well as the gluteal muscles. There is an opportunity to stretch every time the movement falls. and As the hip joint opens sideways, the lengthening of the leg will occur. Gluteus maximus can be found on the return to a standing posture. and The piriformis are trying to stabilize the new space in the joint. These are tried and true exercises more bang for the buck, finish with a passéretiré balance, which will work these muscles even harder by introducing an isometric hold, connecting back to the earlier block exercise.

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Our goal

If the muscles are particularly tight, turning out becomes difficult because the head, or femur bone of the hip joint is immobile. The ultimate goal of Easy Flexibility’s Ballet Turnout Program Stretch this area. and For greater motion, create more space in the joint and Give yourself the opportunity to grow over time.

It is important that you remember that every BODY has its own unique structure, muscle length, and flexibility. Give it all you can as a dancer. FLEXIBILITY to find new ways of moving and To support the journey, STRENGTH is required.

Let us show how we can dramatically improve our Turn Out. 

steadily, safely, painlessly and The ZST can be used quickly

The Ballet Turnout program includes specific warm turn outs-up & conditioning techniques

Start the routine by doing mobility exercises. Next, you will do a series of stretches. Particular warmup and Conditioning techniques to prepare your body for the special stretching methods that follow. These exercises will not only make you feel better, but they will also help you to become a stronger person. Your newly acquired flexibility is permanent These will improve your flexibility as well as increase your profits. Strong and In control Your body. You’ll feel lighter than ever!

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