Marika’s Personal Favorite Core Strengthener
Event Date: Posted on: September 1st, 2008Most dancers I have worked with have tight hip flexors, especially the tensor fascia lata. This may be a cause of the excessive anterior pelvic tilt that becomes their habitual posture, which can result in compression of the lumbar (lower) spine. Many core strengthening routines are taught in the supine position, which is very valuable in the beginning but must be translated to a standing posture to have lasting effects.
Here’s the exercise:
- Stand with your back against the wall, heels about 3 inches away from the wall. Keep your legs and feet parallel (no turning out) and place your feet in a stance wider that your hips (Fig.A).
- Next, bend the knees slightly so you are in a mini parallel plie, keeping the knees over the second toes (Fig. B).
- Inhale into the posterior/lateral (back/sides) rib cage more than into your belly, and as you exhale, contract your abdominal muscles so that your pelvis rotates back and places your lumbar spine (low back) flat on the wall. This is not accomplished by tucking the pelvis under; the abdominals should be doing the work (Fig. C).
- Hold this position for 10 seconds and slowly try to straighten your knees while keeping your back flat on the wall. Take the full 10 seconds to straighten your knees (Fig. D).
- If this is easy for you, move your feet an inch or two closer and repeat.
Perform this exercise 10 times to regain the motor control of your abdominals and stretch your hip flexors. Once you have mastered doing it with your feet totally parallel and under your hips, try raising your arms above your head. This gives the abdominals an extra challenge because they must work harder to keep the rib cage down.
