Need a little hip help? An in-depth look at dancer specific exercises to increase flexibility and strength for your hips.

A hip to the right, a hip to the left, around and around those hips shall go!  Some days we as dancers are told to move those hips from right to left, and other days we are told (okay, so EVERYDAY as dancers we are told) to keep them stable, still, silent, yet flexible – all while moving every other part of the body.  We’ve got to be able to do it all!  For preventative purposes, as well as technical purposes, the hips and pelvis must provide for a stable base, all while maintaining both stretch and strength.  That’s an interesting mix, an interesting recipe, and an interesting quest.  A quest that needs some attention.

Attention? Okay, let’s see? How about a little anatomy lesson?  Okay, I promise, I won’t make it boring.  Like in all things in life, keeping it simple is the way to go! And it’s free too!!

imagesThe muscle dancehealthier would like to concentrate on today is the SARTORIUS muscle.  The SARTORIUS muscle inserts in the anterior (front) part of the medial (towards the center) condyle (protruding part) of the tibia and originates in the anterior iliac (hip).  A daily use of this muscle is sitting in indian style, or for the dancer, just that little thing we call TURN OUT!

Need some specific Strengthening and Stretching Exercises for the SARTORIUS muscle, check out FIT future, a blog dancehealthier follows.

And now for a dancer specific exercise, follow along with Josh Bodden, professional dancer with Cincinnati Ballet.  Thanks for the help, Josh!

All you need is:

1) a reformer, 2) Two RED springs latched on tight, 3) the drive to repeat this exercise 10x.

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2 thoughts on “Need a little hip help? An in-depth look at dancer specific exercises to increase flexibility and strength for your hips.

  1. Great post!!! Always having hip issues myself, this was super helpful! Love that website you linked to by the way! So informative :)

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