For many years, ballet dancers have been trained to focus on developing strong abdominal muscles to provide support for the spine and aid in balance and stability. However, a new concept of the "core" has emerged in recent years that challenges this traditional view.
Instead of viewing the core as a set of muscles that work in isolation, the new idea suggests that fascial lines are the key to creating efficient, functional movement. Fascial lines are the interconnected network of connective tissues that run throughout the body, connecting muscles, bones, organs, and other structures. They are responsible for transmitting forces between different parts of the body and maintaining the body's structural integrity.
By understanding and working with the fascial lines in the body, ballet dancers can create more optimal movement patterns and improve overall function. In other words, the core is not just about the abdominal muscles, but it encompasses the entire body, working as an integrated system of fascial lines.
To create optimal movement through the fascial lines, ballet dancers can use exercises that reinforce functional movement patterns. Here are some examples of exercises that work with the fascial lines:
1. Squat with Rotation: Stand with your feet hip-width apart and squat, then rotate your torso to the left or the right, twisting through your whole body. Repeat on the other side.
2. Lunge with Reach: Step forward into a lunge, then reach your arms overhead while maintaining length through your spine. Return to the starting position and repeat on the other side.
3. Plank with Leg Lift: Start in a plank position and lift one leg off the ground, maintaining length through your entire body. Hold for a few seconds, then lower your leg and repeat on the other side.
4. Crab Reach: Sit with your feet flat on the ground and your hands behind your hips, fingers pointing towards your feet. Lift your hips off the ground and reach one hand overhead, twisting through your torso. Return to the starting position and repeat on the other side.
These exercises create an integration of the fascial lines throughout the body, allowing for more efficient movement and improved function. As ballet dancers work with the fascial lines, they can improve their balance, stability, and overall movement quality.
In conclusion, the traditional idea of a strong abdomen for ballet dancers' balance and stability is being challenged by the new concept of the core. It seems fascial lines are the key to creating efficient, functional movement and working with them can bring about optimal movement patterns. Ballet dancers should focus on exercises that reinforce functional movement patterns and work with the fascial lines throughout the entire body. By doing so, they can improve their overall movement quality, balance, and stability, and reach their full potential as dancers.
For further reading check out:
- Anatomy Trains by Thomas W. Myers
- Fascia: What It Is and Why It Matters by David Lesondak
- The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body by Jill Miller
- Ultimate Plank Fitness: For a Strong Core, Killer Abs - and a Killer Body by Jennifer DeCurtins
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