Posture and alignment

Question 1

Why is posture vital for a dancer?

Answer 1

Posture has a direct affect on alignment which in turn will help to prevent injuries.

Question 2

What muscles are vital for good posture and how do they work?

Answer 2

Reciprocal pairs of muscles contract equally to create skeletal stability. If one muscle overworks, it will have a negative effect on the other.

Question 3

What are the main muscles that control alignment? (from head to toe)

Answer 3

Neck extensors, neck flexors, trapezius, erector spinae, abdominals, gluteus maximus, hamstrings, quadriceps, posterior tibialis and the anterior tibialis.

Question 4

Complete this sentence. Good posture allows you…..

Answer 4

…..to be in a dynamic state of readiness to achieve good alignment.

Question 5

What does alignment rely on?

Answer 5

Good posture!

Question 6

What is reversibility?

Answer 6

When you lose the improvements that you have made due to stopping training.

Question 7

What are the benefits of good alignment? (4 main things)

Answer 7

Good alignment improves the aesthetic lines of the dancers body. It makes movement more efficient. There is a reduced risk of injuries to the musculoskeletal system. Alignment allows control of movement and helps with balance and stability.

Question 8

What is the correct distribution of weight on the sole of the foot?

Answer 8

On the first metatarsal, fifth metatarsal and the calcaneus.

Question 9

What is pronation?

Answer 9

‘rolling’ inwards

Question 10

What is supination?

Answer 10

‘rolling’ outwards

Question 11

What effect does pronation have on the body?

Answer 11

Excess pressure on the inside of the knee which could lead to torn cartilage.

Question 12

What effect does supination have on the body?

Answer 12

Excess pressure on the outside of the foot leading to a lateral ligament sprain in the ankle.

Question 13

Many ballet dancers desire to be able to ‘wing’ their foot in arabesque. Explain the effect this has on the foot.

Answer 13

Excess pressure is placed on the foot which can lead to a lateral ligament sprain.

Question 14

What is the correct distribution of weight if the dancer is on a rise on the ball of the foot?

Answer 14

The big toe, first metatarsal and fifth metatarsal.

Question 15

What will happen if a dancer does not have their weight distributed over their big toe when on a rise?

Answer 15

The dancers ankle will sickle and this will cause the ligaments in the ankle to overstretch. This over stretching can lead to a lateral ligament sprain.

Question 16

What is the longterm effect of a sickled foot?

Answer 16

It will ware down the stability of the ligaments.

Question 17

Give five examples of faulty alignment.

Answer 17

Patella not over the midline of the toes, weight too far backwards, tilted or twisted pelvis to get the leg higher, not turning out from the hips, excess curve in the lumber region.

Question 18

What are the possible postural problems/injuries that may be experienced in the foot?

Answer 18

If weight is incorrectly distributed across the foot when landing from a jump, excess strain could be placed on the ankle and tibia leading to a stress fracture of the tibia. If weight is incorrect when on a rise, the ankle may sickle and cause excess pressure leading to a lateral ligament sprain.

Question 19

What are the possible postural problems/injuries that may be experienced in the foot?

Answer 19

If there is an excess curve in the lumber region, strain may be placed on the erector spinae which is caused by the abdominals and gluteus maximus being overused. This could lead to lumber lordosis. This may cause the erector spinae to become too tight.

Question 20

What is the definition of centre of gravity?

Answer 20

The theoretical point where all the body weight is concentrated or the theoretical point about which the body weight is evenly distributed.

Question 21

True or false? The body’s centre of gravity shifts with each body movement.

Answer 21

True.

Question 22

What happens when the distribution of a person’s body weight changes?

Answer 22

The centre of gravity shifts toward the greater weight concentration

Question 23

Can a persons centre of gravity fall outside of the body?

Answer 23

Yes

Question 24

What is static balance?

Answer 24

Balance when a person remains over a relatively fixed base

Question 25

What is dynamic balance?

Answer 25

Balance when a performer is in motion

Question 26

What is stability?

Answer 26

Stability is a quality relating to the degree to which a body resists being upset or move.

Question 27

What are the two main factors that affect a persons stability?

Answer 27

1. the area of the base of support 2. where your centre of gravity is

Question 28

Finish the sentence. The larger the base of support…..

Answer 28

……the greater stability a person has