Guest Aleasha Barkova Posted October 19, 2002 Report Share Posted October 19, 2002 Does anyone know of some really good strengthening exercises? My teacher is letting a select few of us dance the spring performance on pointe, and, naturally, I want to do it to. Any advice would be much appreciated. Thanks, Aleasha Link to comment
Mel Johnson Posted October 19, 2002 Report Share Posted October 19, 2002 That's a little general!:confused: Can you let us know what specifically you're trying to strengthen and for what, it would be a big help. I mean, we could sic you on power-lifting, but I don't think that's what you had in mind.;) Link to comment
Guest Aleasha Barkova Posted October 19, 2002 Report Share Posted October 19, 2002 Okay. I'm trying to strengthen my knees (which are very hyperextended), my stomach, my back, and my ankles. Some work on my quads for strength in lifts certainly wouldn't hurt me either. I'm really trying to get better at pointework in the center, especially pirouettes and pique arabesques. Thanks so much for answering all of my many questions, particularly this one.: ) Link to comment
Administrators Victoria Leigh Posted October 19, 2002 Administrators Report Share Posted October 19, 2002 Knees are strengthened by strengthening the quads, and of course by working properly placed with the pelvis in alignment and the weight forward. Quads are strengthened by special exercises with weights, but I don't really think this should be necessary for a dancer. The work itself should make them strong enough. The placement and alignment and weight placement is the most important thing for hyperextension. Back is strengthened by strenthening the abs, which is done by all those ab exercises that everyone knows. Ankles strengthened by relevés and elevé, LOTS of them. Link to comment
Guest Aleasha Barkova Posted October 20, 2002 Report Share Posted October 20, 2002 Thanks, Ms. Leigh. I guess what I need to do now is practice, practice, practice! Link to comment
Guest dance4life87 Posted October 27, 2002 Report Share Posted October 27, 2002 If you should get your ankles stronger by releves and eleves, exactly how much should you be practicing them? and when you are doing them, how long should you hold yourself up for each time you do one? Link to comment
Mel Johnson Posted October 27, 2002 Report Share Posted October 27, 2002 You don't need to do too many at any one go. Eight or sixteen at a time would be fine. It's not so much the standing on pointe that does the strengthening, though, it's the getting there. The number of relevés or elevés can be extended into great numbers, but a total of sixty-four a day, shared among positions, should be plenty, just spread them out, and be sure to stretch out the muscles after you do them so you avoid knotty calf muscles. Link to comment
Hopefuldancer Posted November 10, 2002 Report Share Posted November 10, 2002 Oh!! I just got that booklet "Dancer's Dozen" by Gaynor Minton. It involves working with bands.. and they are SO GREAT! There are 13 exercises in there that strengthen areas specific for dance! I know there are exercises for ankles(I just use the band to strenghten mine by flex and pointing with the band around my foot-works WONDERFULLY at least for me), back and arms(port de bras)... For stomach Pilates/Yoga(I do both so can be confusing) is GREAT.. My ballet teacher always makes us do advanced Pilates before class and all of us are like "OWWW!!" because our stomachs hurt but it is wonderful! Link to comment
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