What is safe dance practice?
Safe Dance practice can be defined as the practice of selecting safe actions that can minimize the possibility of getting injured in all aspects of performance, being aware of your limitations, aiming for the most perfect and efficient technique. Safe Dance includes:
Correct Body Alignment which means your head should be vertical, with your eyes straight ahead, the chin is parallel to the floor, shoulders are wide and relaxed, the neck is long & stretching upward, the chest is vertically aligned with your hips (pelvis), and body weight should be equally distributed on both feet.
Flexibility which means the ability to stretch the muscles beyond their normal limitations.
Strength which means the ability to use your muscles exceeding from its normal capacity.
Cardio-respiratory endurance which means the continuous or repetitive activities such as stretching while maintaining a steady heart rate.
Muscular Endurance which means the ability of a muscle to do a continuous work over a long period of time.
Where does turnout originate?
Turnout is a rotation of the leg which comes from the hips, causing the knee and foot to turn outwards, away from the centre of the body. Turnout is measured in degrees with the perfect turnout at 180˚.
How should the plies be performed?
Plies are to be performed by maintaining the proper body alignment by lengthening the spine (not curved), engaging abdominal muscles (tensed), and pulling shoulders down the back, making sure that the knees stay in line with the toes and the gluteal muscles do not go below the knees (butt cheeks tensed).
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