Session exercises:

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Look at stances - 

Parallel and bowlegged

Weight in one leg, with pronation

Heels apart versus together

So how do we stabilize the knee?

• Educate dancer on proper alignment use - standing versus gesture leg
• Educate dancer on posture “at the back of the room” (a lot of these people are puddles)
• Strengthen the posterior chain (really for everyone)
• Work co-contractions of flexors and extensors
• Emphasize importance of standing leg dynamic work, not sleeping
• Work deep rotators
• (Note - hip and ankle biomechanics are also vital for healthy hyperextensions, but are outside the scope of this session)

Exercises -

• Balance check in: 30 seconds single leg stance. Take note of where dancer feels the work

• Bridging: work with client to find glute and hamstring activation, and feel how they encourage knee flexion and hip extension

• Sidelying turnout: with or without a Pilates ball. Working in "first" to feel turnout with "neutral" hips

• Seated knee straightening: seated on the floor, one leg out with a small ball or pillow underneath, the other leg bent comfortably. Straighten the knee, letting the heel rise off the floor. Then press into the floor with the hamstrings and glute. Then try to do both without the heel coming off the floor

• Ball squeeze plie: standing in first, with a Pilates ball held above the knees. Try to straighten the knees while reaching the heels into the floor, activating all the leg muscles

• Prone plie: being on a BOSU or pillow helps. Move through a plie in the prone position, trying to keep the heels together, the back neutral and the turnout muscles strong​

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References:

1.Bulkeley GK, Noreen N, Riddle E, Rivera M. Improving Knee Alignment in Dancers With Hyperextension: Quadricep Strengthening vs. Practice and Cueing. Published online July 22, 2020.

‌Steinberg N, Tenenbaum S, Zeev A, et al. Generalized joint hypermobility, scoliosis, patellofemoral pain, and physical abilities in young dancers. BMC Musculoskelet Disord. 2021;22(1):161. Published 2021 Feb 9. doi:10.1186/s12891-021-04023-z

1.Vera AM, Peterson LE, Dong D, et al. High Prevalence of Connective Tissue Gene Variants in Professional Ballet. The American Journal of Sports Medicine. 2019;48(1):222-228. doi:https://doi.org/10.1177/0363546519887955

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