The Key to Improving Your Extensions
Are you a dancer that spends a lot of time stretching? Do you easily get into your splits, maybe even over splits, while on the ground, but when it comes to leaps, développés and battements, your movement is not quite where you want it to be? If so, this blog is for you! We will discuss the importance of active mobility for dancers and review movements to implement into your routine to improve your extensions.
What is the difference between flexibility and mobility?
When it comes to flexibility training, we need to first distinguish the difference between flexibility and mobility. Flexibility is the total amount of passive range of motion you have in your joints and tissues. When you are sitting in your splits or using assistance to pull yourself into a stretch, this is considered passive flexibility. Mobility is your ability to actively move your body towards and into its end ranges of motion. Movements like arabesque, battements, and penchés are all examples of active mobility.
How to improve your mobility?
The key is strength training. If you are someone who has a lot of flexibility with passive stretching but struggles to utilize the range of motion you have in your dancing, you need to focus on strengthening, not more stretching. Why is this important? By focusing on strengthening, you are training your muscles to engage throughout your full range of motion, resulting in better lines and more powerful movements. My favorite way to implement strength training for flexibility is to utilize a combination of active mobility drills, end-range isometrics, and weight training!
Active Mobility: Wall Assisted Kneeling Hip Rotations
Isometric Holds: End Range Hip Flexion Lift Offs
Weight Training: KB Deficit RDL
By combining these three types of movements above, you are effectively working your body throughout its full range of motion, increasing the time you can hold your movements in end-range (hello strong développé!), and improving the overall strength of your muscles. The result will leave you with improved lines, stronger extensions, and more powerful movements!
If you are not sure where to start and want a personalized dance performance program, click here to request a phone consultation with a dance specialist today!
Dr. Paulina Tselikis
PT, DPT, ATC, Dance Specialist
Co-Owner | The PATH Rehab & Performance
