In today’s competitive world it is common for dancers to try to get their legs up as high as possible in the air without fully understanding what is needed to actually get them there. As a result we are seeing more and more hip injuries in our dancers. There are a number of ways that we, as teachers can help our students to not only become stronger, but also appreciate how important it is to let the body work the way it is designed to.

Developpe and grand battement movements are the most challenging as so often the hip and leg muscles are used incorrectly to lift the leg. It is hard for the dancer to understand that in a grand battement the hamstring must be used to lift the leg. One of the ways I help them feel where the movement comes from is to do grand battement with a flexed foot — this helps them identify the correct area. Another way is to have your dancers lie on the floor, making sure that both hips are connected firmly to the floor and do grand battement to the front. If they are accustomed to using their hip to lift the leg it is going to feel very different when they have to use the correct muscles. Doing exercises on the floor is a wonderful and safe way to help your students feel the correct usage of muscles.

Developpes, if done incorrectly, can cause all kinds of hip problems. Again, lying on the floor and executing a developpe devant is an excellent way to feel the movement. Have your dancers lie on the floor and take their foot to a turned out passe position. They will be able to see how much turn out they have when both hips are glued to the floor. Once that is established, the developpe devant and a la seconde can be done. Of course as with any extension, flexibility plays a key part in the success of completing these movements.

I find that so often young dancers contract the muscles surrounding the hip instead of lengthening them which limits the rotation and lifting mechanisms of that area.

Stretching those muscles on a regular basis is extremely important. Eating foods rich in calcium can definitely help to prevent injury. Some type of cross-training can also be helpful such as swimming, cycling and weight or resistance training. Keeping the body balanced, making sure that both sides are working equally is going to be helped by doing Pilates type exercises. It is not necessary to have machines to do the job—resistance bands, exercise balls and a well planned stretching and strengthening program will go a long way to injury prevention.

Anti-Injury Exercises

Here are three simple strengthening exercises for the hips:

1)           Standing straight, feet together, lift R leg approximately 45 degrees to the front and hold for 2 counts, repeat 8 times and then repeat on the other side.

2)          Lie on your side, legs together, making sure that the body is in a straight position. Bend the underneath leg, keeping knees together. Lift top leg up for 4 counts and down for 4 counts. Repeat exercise 8 times, then repeat with the other leg.

3)          Stand with back flat against a wall. Slowly bend knees and slide down the wall for 4 counts down and 4 counts up. Repeat exercise 8 times.

After doing these strengthening exercises it is important to stretch. Here are three exercises that will help to relax and elongate the muscles surrounding the hip. Remember, they should be held for a minimum of 30 seconds to be effective.

1)          Lying on back with both knees bent and feet flat on the floor. Cross right foot over the left knee making sure that the back is firmly pressed to the floor, then slowly press the lifted knee away from you with your hand. Breathe deeply and hold. Repeat with the other leg.

2)           Sitting on the floor, bend the right knee on the floor (swastika position) and place the elbows on the floor in front of you and stretch the back leg behind you. Repeat with the other leg.

3)          Lying on floor, legs bent with feet flat on the floor, bring right knee to the chest and hold, making sure both hips are on the floor. Repeat with the other leg.

Keeping our dancers healthy and instilling sound working habits is an important function of a dance teacher. Not only will your students’ technique be stronger, but they will also be happier and more fun to teach.