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Tilted pelvis and limited rotation


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As an adolescent, I danced without correcting my tilted pelvis for a good 8 years. Since returning to ballet this past September, I have had a really hard time keeping my legs rotated. I also have overdeveloped quads which I have been working on stretching out daily, as well as my hip flexors. Could that be limiting my rotation? It feels like my thighs are in the way when I attempt fifth position. It feels as if the back of my legs want to turn out more but the front of my thighs won't allow it. Can I blame all or most of this on my pelvis? Is there anything I can do other than stretching and remembering to stand up straight? Here's a clip of me rehearsing, if that helps at all: http://www.youtube.com/watch?v=1KMtURPd3Vw


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Nicolette, it does look to me as if you are not keeping your pelvis where it belongs, which would certainly affect your rotation. I don't think it is the thighs, I really think it is alignment, and then learning how to really use your rotation.

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I see alignment, too. Alignment can be corrected. I've been working on it just undera year now after having worked wrongly for a couple of years. Thanks to a few gifted teachers I have made huge strides. I'm much older than you, I think, judging from the clip you put in. If I can do it, so can you! :-)


I must add that you move beautifully. I really enjoyed watching that clip! :-)

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Thanks for sharing your clip. Yes, I agree that it looks like it's just going to be a matter of time and work to build the strength and understanding of alignment and rotation. Your legs and hips look fine. I think there's a lot of potential there to improve. Keep up the good work!! Your turns are really soft and lovely and all your movement really flows together and looks graceful:)


Remember to go as high up in releve as you can! I think your demi pointe can be higher:)

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Thanks guys! I guess I will just have to be patient, keep stretching, etcetera. My demi pointe is usually higher, this piece really exhausted me and my technique was definitely slipping because of it! Something else to work on, I guess. I'm just glad to be dancing again. :yes:

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  • 2 weeks later...



Just wanted to say that you might find it handy to visit a physio for strengthening exercises too - as well as stretches. I stand in anterior pelvic tilt in class (thought I had fixed it, but hadn't) and it has taken a physio to actually manually adjust me to where I should be to get the feel of where 'straight' actually is. She said that it's best to make the adjustment all the time, not just in class. There are also special strengthening exercises you can do because apparently that position literally turns off important muscles, and they need to be strengthened to support the new alignment.


Also, your turns are awesome :o

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  • 2 weeks later...

Thanks!!! I will look into that. I'm not sure it's something I can afford right away, but it definitely sounds like a good idea. I stand 11 hours a day at work, so I actually have been trying to actively work on my posture all the time. My hips are so tight that I can actually feel a stretch just standing up straight. But it is improving!

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After re-reading the original post, I realize that I feel the same way when I attempt fifth position.

My teacher showed me the other day how far I can actually turnout, and I'm not doing half that much when on my own.

He did say that he was surprised I did not have over-developed quads (I used to).

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That was so cool to watch. Can we have a section for more brave adult dancers to put their vids? I'm encouraged so much by watching it. (sorry to hijack your thread- I just wanted to say I liked your video)

Edited by Clara 76
Fix grammar & spelling errors.
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appleblossom, you have your own Adult Buddy Board!

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