Featured exercise: Downward dog push ups
Why: Dancers often have level change and jump difficulty because they are strong in some positions, but not in others. The 90 deg touch your heel squat helps the hips, knees, and ankles time together to strengthen the more challenging ranges to be strong in.
How: If you have a band, place it above your knees like a skirt, as pictured. The exercise may be performed without a band as well. With feet armpit width apart and toes facing forward, engage your core and reach for your own heels as you squat. Hold the down position for 3 seconds. Now squeeze your glutes to bring your hips back up over your shins and ankles to return to standing. Repeat for 10-20 reps and build endurance from there. Be sure to keep the knees facing forward. Bonus round: Add a releve or jump at the top of the movement to enhance your power training.
To learn more about Twin Cities Orthopedics and our comprehensive Dance & Performing Arts Medicine services, follow us on Facebook, Instagram and Twitter. For questions related to Dance Medicine, contact SpecialtyPrograms@TCOmn.com.
Train Smarter, Not Harder Summer Registration Open!
It’s back for a third year! Twin Cities Orthopedics is offering the Train Smarter, Not Harder summer program for dance teams.
New this year: Weight room and specialty sessions on safely conditioning the muscles and joints for high kick technique enhancement
Location: At your school, a TCO performance facility, or Training HAUS
Cost: Sliding scale dependent on number of sessions your team schedules.
For more information, contact Luke at Charlesrudberg@trainingHAUS.com.
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The articles from Twin Cities Orthopedics appearing in the Tips from the Pros segment are written by Twin Cities Orthopedics’ Dance Medicine providers for educational purposes. It is not intended to diagnose, treat or prevent any medical condition.
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