Maximize Turnout By Maryann Johnson PT

Improving and maximizing full turnout is an ongoing quest for a dancer. Turnout improves aesthec line, control and prevents injury to the hip, knee and ankle. Funconal Turn out is explained as a combinaon of hip external rotaon, slight knee external rotaon, ankle eversion and foot abducon. Hip rotaon is the main component of turnout and there are anatomical factors that determine how much a hip may rotate. The orientaon of the hip socket, the angle of the femur bone coming out of the socket and the ligamentous elascity are all structural factors that cannot be changed. Alignment, flexibility, strength and coordinaon of the muscles surrounding the joints are areas that a dancer can improve to help maximize turnout. It is important that the torso and lower body work in conjuncon in a centralized or neutral posion to allow a dancer to turnout properly. Maximum turnout cannot be achieved if the spine, ribcage and pelvis are not in correct alignment. The causes of incorrect alignment may include muscle ghtness in back, hip flexors and gluteals and weakness in the serratus anterior, transverse abdominus (TrA), hamstrings and pelvic floor. Tightness in the back and hip flexors anteriorly lts the pelvis making it difficult to turnout. The serratus anterior muscles funcon bilaterally to move the ribcage and/or the scapula. Engaging the serratus helps place the ribs in a posion for the diaphragm and the TrA to work more efficiently providing core support. Once the serratus, TrA and pelvic floor muscles are working properly the pelvis gains stability and the deep hip external rotators and adductors can maximally externally rotate the hips for funconal dance movement.

Serratus anterior Transverse abdominus (TrA) Deep rotators

Exercises to promote alignment:

Back release stretch Kneeling hip flexor stretch 4 Point TrA

Addional Alignment Exercises:

Cross leg gluteal stretch Hook-lying ceiling reach

Exercises isolang deep hip rotators & adductors with core alignment & control:

Side-lying clams with core engaged

5th posion feet on wall, tendue front, holding turnout on both legs

Supine atude front hip rotaon, femur moving in socket, leg bent & leg straight

Standing grand plie second posion against wall, push knees back towards wall

Standing 1st posion plie with reaching hands forward, palms up

Coordinaon of all these muscles working together is key for success in holding and controlling turnout. Learning not to over tuck your pelvis, arch your back and flare your ribs is a challenge! I feel that the ideal sequence for a proper turnout is:

• Rib cage posion neutral (not lng ribs upward, keep p of sternum down), • Engaging TrA (pull belly buon towards spine), • Rotate hips via femur on a stable pelvis (greater trochanter to ischial tuberosies) • Pull sits bones together and engage inner thighs.

Proper dance training and technique is also vital to establishing proper turnout and aesthec control. Addional consideraons include; generalized aerobic condioning, whole body strengthening program, adequate nutrion, proper sleep and stress management. References:

1. Champion LM, Chaield SJ. Measuring of Turnout in Dance in Research.J Dance Med Sci. (2008): 12 (4): 121-35 2. Howell, Lisa B. Phty. Training Turnout. Perfect Form Physiotherapy, 2009 3. Pata, Welsh, Bailey, Range. Improving the Turnout in University Dance. J Dance Med Sci. (2014): 18 (4): 169-177 4. Vogel, Deborah. Tune Up Your Turnout, White Owl Publishing, 2005 5. Warren, Gretchen Ward. Classical Ballet Technique, University of Southern Florida Press, 1989 6. Postural Restoraon Instute, Advanced Integraon Course. December 2014 7. “Turnout for Dancers: Hip Anatomy and Factors Affecng Turnout” IADMS www.iadoms.org