dance kinesiologymobility of the hip

1、Hip AnatomyWhat is a Neutral Hip position? Positioning of your pelvis that is most natural and normal for proper body mechanics to take place. This position preserves the slight, natural curves of the spine, especially the low back, and allow your abdominals to engage properly. Neutral pelvis is a c

2、hallenge to achieve due to the primary hip flexors (iliacus and psoas major) wreaking havoc on the pelvis placement.Neutral Hip PositionPsoas and Iliacus musclesPsoas muscle - The psoas major is a long fusiform muscle located on the side of the thoracic region of the vertebral column and brim of the

3、 lesser pelvis. It joins the iliacus muscle to form the iliopsoas. In less than 50 percent of human subjects the psoas major is accompanied bythe psoas minor.Iliacus muscle - The iliacus is a flat, triangular muscle which fills the iliac fossa. it joins the psoas major to form the Iliopsoas as which

4、 it proceeds across the iliopubic eminence through the muscular lacuna to its insertion on the lesser trochanter of the femur. Its fibers are often inserted in front of those of the psoas major and extends distally over the lesser trochanter.How do we achieve a Neutral Hip?Practise by lying on your

5、back with your legs bent and your feet on the floor.Practice the anterior and posterior tilts as described previously on the picture.Find a position where your low back is in a comfortable position between these two extremes.Keeping your pelvis in the “neutral” position while keeping those muscles (

6、the transverses abdominus, gluteals , and abdominals) active is the Neutral PelvisThe Turnout What is a turnout? A rotation of the leg whichcomes from the hips, causing the knee and foot to turn outward, away from the center of the bodyRange and nature of TurnoutPerfect turnout is 180 degreesDegree

7、of turnout is determined by the femoral neckAtwhich the angle of the femoral head is inserted to thehip socketHowever, flexibility of hip, thigh muscles and elasticity ofiliofemoral ligament also countsBegin turnout from acetabulumThis are what limits the degree of a turnoutIliofemoral LigamentAlso

8、known as the Y- ligamentExtends from the ilium to the femur in the front of the joint Turnout used in the classical ballet style requires a great deal of flexibility in this ligament.Function of Iliofemoral LigamentIn a standing posture, when the pelvis is tilted posteriorly, the ligament is twisted

9、 and tense, which prevents the trunk from falling backwards and the posture is maintained without the need for muscular activity. In this position the ligament also keepsthe femoral head pressed into the acetabulum.As the thighs flexes, the tension in the ligament is reduced and the amount of possib

10、le rotations in the hip joint is increased, which permits the pelvis to tilt backwards into its sitting angle. Lateral rotation and adduction in the hip joint is controlled by the strong transversal part, while the descending part limits medial rotationFunctional Turnout in 1st PositionDancers ideal

11、ly achieve 180 degrees of turnout by rotatingeach hgrees,out 5 degrees,rotatingand rotatit 15degrees, thereby adding up to180 degrees of 2 - leggedturnout. Turnout should beginfrom acetabulum.ng the feet outhe kneeip out 70 deInjuries Forceful compensation for reduced hip outward rotation can, and o

12、ften does, lead to many of the injuries seen in dancers. Many patterns of compensation can increase a dancers ability to turn out. Three of the most common patterns of compensation are through the back, knees, and feet. Ironically, these three areas are also the most commonly injured in dance.PlieMu

13、scles involved during Plie? All muscles in leg is engaged Quadriceps Vastus lateralis, Vastus medialis , Rectusfemoris Calves Gastrocnemius , Soleus , Achilles Tendon Gluteals Gluteus maximus , Gluteus medius ,Gluteus minimusGluteal musclesLeg press. Gluteus maximus-largest of thegluteal muscles and

14、 one of the strongest muscles in the human body. It inserts atthe ITB and the gluteal tuberosity of the femur. Function - to extend and to laterally rotate the hip, and also to extend the trunk. Strengthening the muscle Squats, Dead lift ,Gluteus Medius - a broad, thick, radiating muscle, situated o

15、n the outer surface of the pelvis.Gluteus Minimus - smallest of the three gluteal muscles, is situated immediately beneath the gluteus medius.Function - The gluteus medius and gluteus minimus abduct the thigh, when the limb is extended, and are principally called into action in supporting the body o

16、n one limb, in conjunction with the Tensor Facia lataeHip flexed the gluteus medius and minimus externally rotate the thigh. With the hip extended, the gluteusmedius and gluteus minimus internally rotate the thighDevelope A develope is movement in which one leg is raised to the knee of the supportin

17、g leg and fully extended.Muscles involved in Develope Inner thigh Psoas Major, Gluteus Medius, Vastus medialis , Adductor longus, Iliopsoas, Gracilis, Sartorius Gluteus medius - The gluteus medius abduct the thigh, when the limb is extended, and are principally called into action in supporting the b

18、ody on one limb, in conjunction with the Tensor fascia lat.Gluteus musclesTensor Fascia LataeWhat is a TFL? ORIGIN- Outer surface of anterior iliac crest between tubercle of the iliac crest and anterior superior iliac spine INSERTION- Iliotibial tract (anterior surface of lateral condyle of tibia) ACTION- Maintains knee extended (assists gluteus maximus) and abducts hipResilient and higher Jumps? How?Warming up and Stretching