Ask Amy: June/July 2009
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I’ve been dancing for eight years and still have poor turnout. I’ve tried many techniques and stretches, but nothing helps. Any advice? —
It’s so frustrating when our bodies refuse to bend to ballet’s will! Unfortunately, we’re born with a somewhat fixed degree of external rotation. Your turnout might be naturally limited. My advice is to do the best with what you have. Strengthen your rotator muscles to hold your maximum turnout. Before class, stand in your natural first and fifth positions, taking time to activate and feel your rotators. Maintain these positions during class, and resist the urge to crank your turnout from your knees and ankles or twist your working hip open. As you get stronger, your turnout will look better because you’ll hold it correctly in place. Also focus on your strengths. Do you have a beautiful stage presence or a great jump? Develop these more! Along with strong technique, they will draw attention away from any imperfections.
When doing relevés on pointe, my roll up from half pointe to full pointe is very jolting. I have strong ankles; it is just the last part of the relevé that I struggle with. What can I do?
I spoke with Liz Henry, director of Westside Dance Physical Therapy, who suspects your intrinsic flexors (the muscles that move your toes) are weak, and recommends an exercise called “doming.”
With your foot flat on the ground, lift the row of knuckles between your metatarsals and your toes. “Allow the toes to be long,” says Henry. “Glide the toes along the floor in the direction of the heel, and create a ‘dome’ at those knuckle joints.” Make sure your toes are not curled or hammered. If you’re having trouble, use your hands to help shape the dome until you find the right foot muscles.
From here, Henry says, “Return back to flat the same way you came, keeping the toes long and straight without picking them up.” Then, keeping the ball of the foot on the ground, lift the toes up and return to flat. Start with 10 to 25 reps, eventually working up to 100.
Also practice going from demi to full pointe in your pointe shoes while sitting in a chair. Apply the doming principle as you articulate your foot (10 to 25 reps). Then, with doming in mind, try relevés at the barre, first with two feet, then one. Once your feet get stronger, you’ll have less need for the barre.
I have a really hard time finding my balance. Do you have any tips?
—Madeline, New York
Your problem may stem from improper alignment or lack of strength. Pay attention to which way you fall. If you fall away from the barre, you’re probably not “on your leg,” meaning the weight of your body is not centered over the ball of your foot. If you fall towards the barre, you’re probably lifting your working hip or sitting into your standing hip. If you’re wobbly in your ankles and torso, work on gaining strength. Check the alignment of your feet, legs, hips, pelvis, rib cage and shoulders from both front and side views on flat and relevé.
Once you nail down the problem, practice! At the studio, in your kitchen, at the bus stop—whenever you can. Set goals (10 seconds, 30 seconds, 2 minutes), and be determined to meet them.
Another tip: Think of pressing down into the floor during relevé, rather than rising up. If you push into the balls of your feet, you’ll engage your entire leg up to the area right underneath the buttocks. You’ll feel taller and much more stable.