How to Correct Bad Physical Habits for Dancers

Simple Tricks for Any Dancer to Fix Bad Habits

Aug 16, 2009

Any dance student has probably heard the same corrections numerous times, whether for themselves or their fellow students. Here are a few ways to easily fix bad habits.

The following three bad physical habits can be fixed by hard work. Dancers must be on the lookout for these habits, and make a conscious effort to correct them.

Feet and Ankles Rolling In

A common habit for beginning ballet students is rolling in the feet and ankles. In order to get a perfect 180-degree turnout, dancers will sometimes let the arches of their feet roll forward into the floor. This lifts the outside edge of the foot (and small toes) off the floor, putting pressure on the ankles and knees and stress on the tendons in the feet.

Remember that turnout comes from the hips and turnout muscles, not the knees, ankles or feet. When standing in first position, focus on this area of turnout. The heel, the ball of the big toe, and the ball of the little toe should all be on the ground, not the arch of the foot.

Misaligning or Distorting the Spine

A dancer's back should always be aligned, so as to properly use the arms, legs, head, and neck. Dancers can sometimes distort the back into either of two extremes: arching by opening the rib cage too much, or tucking the pelvis under and hunching the shoulders. In both cases, the dancer's core (abdomen) will be loose and will not provide any support for the body. Also, tucking the pelvis under or tipping it back will limit the hips' range of motion.

Remember to constantly focus on placement of the body. The tailbone should be pointed straight down (not tucked under or tilted back), and the abdominal muscles should be engaged and lifted. Shoulders should be down and back, with the chin lifted slightly. In this position, the dancer will have the ability of full movement through the arms and legs.

Toes Clenching

Clenching, or knuckling, in the toes can hinder a dancer from fully articulating the feet. It also make the feet unstable to support the rest of the body. Clenched toes, especially while performing a jumping combination, put stress on the joints and will eventually cause injury. If on pointe, knuckling over time can damage the bones and tendons in the feet.

In order to avoid clenching, dancers should stretch the tendons in the toes by practicing some simple exercises. While seated, with both feet flat on the ground, slide one foot in toward the body, slowly raising it to demi-pointe with a forced arch. The toes should remain on the ground, and the dancer should feel the stretch underneath the toes. Also, while seated with legs stretched out in front, point the feet in front and then flex only the toes, then flex the entire foot. The same stretch can be felt.

By being aware of bad habits, dancers can work to fix them and prevent injury in the future.

The copyright of the article How to Correct Bad Physical Habits for Dancers in Ballet/Jazz/Tap Dance is owned by Terry Finch. Permission to republish How to Correct Bad Physical Habits for Dancers in print or online must be granted by the author in writing.