Dance Safety The Basics…
Dec 23, 2015
Our Bodies
Bones, which give us a frame, and protection of certain organs
Muscles , allow us to move, and determine how and with what force we can move
The stronger the bones and muscles, the stronger you are as a dancer
4 things we must do to prevent injury
1. Warm up and Cool down each session2. Take drink breaks and rest breaks3. Lead a healthy lifestyle4. Learn strategies to dance SAFELY
AlignmentThe body is best aligned when it has a wide base of support (Feet apart).
Abdominals are contracted, which forces the spine to elongate. Shoulders are pushed back. Eyes facing forward to heighten the neck.
Of course so much of dancing isn’t done in this position, therefor we must align the core of the body as best we can, within other movements
Strength
Students need to develop a balance of strength and flexibility in order to dance safely. Strength is the capacity to exert force against a resistance. Non-locomotor movement (e.g. bending, balancing and stretching) and locomotor movement (e.g. skipping, crawling, running and leaping) require force to execute the action and strength to control the movement. Strength activities can be incorporated as a part of classwork involving floor exercises, standing exercises and while travelling.
Weight Transfer
As dancers, we often shift our weight left, right, up down etc.
We must allow the limb that is shifting to absorb the force of the movement.
Balance
Balance is improved the closer you are to the ground, luckily for those short people.
Balance is also improved, the wider your base of support is.
In terms of balancing safely we will make sure we are prepared to FALL and develop balance by partner activities.
Flexibility
Flexibility can be improved by further static and dynamic stretching.
In order to use flexibility in a safe manner, we will never go past the PAINful point.
Jumping and Falling
Safe jumping and falling practice requires the use of something to absorb the force. We will learn how to arrest momentum with the bending of our limbs.
Pelvis
There are two main functions for the pelvis in dance:
1. Hip Alignment2. Connection to the Hip joint
Hip Alignment
They can also lack alignment from a side view. Lumbar lordosis- Hips pushing forward, Gluteals
stick out and chest moves forwardThoracic Kyphosis- Hips are pushed backwards.
Chest rolls inwards and stomach is not engaged
Connection to the Hip Joint
The hip joint is a ball in socket joint and is freely moveable.
It’s movement depends on a dancers flexibility and body differences.
It needs to be thoroughly stretched and well managed in order to maintain safe dance.
Knee Joint
• The knee joint is connected by many ligaments and tendons.
• It is a synovial joint and therefore is able to do a range of movements
Knee Alligment
Normal knee alignment- Upper leg comes inward at an angle. Lower leg is straight underneath the knee joint.
MalalignmentBowleggedness- Knee joint moves outward
Knock Knees- Knees move inward
Foot and ankle
In standing position, the foot is aligned when it is facing forward.
Whilst in movement (e.g. a kick) a pointed toe is the source of alignment.
A strong locked ankle forces the leg to remain aligned.
Weak ankles may play a part in malalignment
Shin Splints
• Shin Splints is a chronic overuse injury. PREVENTION-Warm Up-Stretch-Strengthen lower leg musclesTREATMENT-Rest-Ice
Ankle Sprain
- Ankle sprains occur when one part of your foot is stationary and the other part moves in the opposite direction
PREVENTION-Warm Up-Stretch-Preventative taping/braceTREATMENTRICER- Rest, Ice, Compression, Elevation, Referral
Stress Fractures
• Overuse or Repeated trauma to a bonePREVENTION-Don’t overdo exercise (frequency, intensity)- Eat well- Wear appropriate footwearTREATMENT-Rest-Low Impact Exercise e.g. swimming