Core Strength for Dancers with flexible lower backs |Technique Tuesday tip

Many dancers and gymnast have incredible flexibility in their Lumbar Spine, which can be a great asset. However, this can cause instability in the spine and lead to long term injuries if dancers do not strengthen the core and learn how to lengthen the spine without arching. Here, we are going to work on lengthening without arching and learn to engage the appropriate muscles while doing so.

Starting in a quadruped position with a foam roller(or other object) on the lower back. Draw in your core and think of pressing your lower back into the foam roller. Slowly extend your right arm and left leg until they are in line with your body. Doing this without arching the back. Then return to the same position and repeat with opposite arm and leg. Repeat this for 3 set of 20 reps.

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