During seated stretches, I encourage my students to sit straight on their sits bones and then fold forward at the hips—even if they don't go forward very far. One student tells me that if she sits as I instruct, she can't reach forward at all. Why?
I have a dancer who has a very tight back. She can't even touch her toes. She says it doesn't hurt, but she feels no stretch. I am able to push her back down further (with no pain for her), but she just can't do it on her own. How can I help her? —Anna
Deborah Vogel is a neuromuscular educator and director of The Body Series. Here, she works with Mariah Aivazis. Photo by Jim Lafferty
Turnout—the outward rotation of the hips that dancers are constantly striving to improve. Yet few actually have the 180-degree outward rotation that is so idealized. In her 40-plus years of working as a movement analyst, Deborah Vogel has only come across a handful of dancers who have it. "That's structural," she says. "They have a shallow hip socket, so the head of the thighbone can move in a greater range. The rotation at the hip for the general population, though, is 90 degrees—about 45 degrees in each direction."
Although a dancer's range of motion depends on her structure, Vogel says she can still improve her turnout. "They're not going to get to 180. But if they have good muscle balance, they can improve their ability to stand in greater than 90-degree turnout."
I have, according my dance teachers, the "perfect dancer body." My legs are hyperextended and I have perfect turnout. If I have the "perfect dancer body," then why does my body hurt so much while I dance?
I was taught to consistently squeeze my gluteals when dancing, to assist in turnout, and have encouraged my students to do the same. Recently, though, I experimented with relaxing these muscles and have discovered immediate relief from chronic hip pain. Have I been teaching my students incorrectly all along?
One of my dancer friends was told by a doctor that she had reverse curve in her spine due to constant forward curves, head-tail movements and backward rolls. Do you have any advice for how to remedy or prevent this?
When I am lying down on my back with my feet together and knees apart and press down on my knees, my hips pop. It feels really good. However, now when my hips don't pop, they hurt, and my lower back starts to hurt as well. What do I do to get them to pop, and is it even healthy?