- Jiggling - (fast twisting around pelvis with arms by side) keeping knees together and avoiding movement in legs. Now also exploring the movement with arms above head
- Rocking - seating swinging from side to side (for obliques)
- Traps - elevating and depressing scapula on either seated or standing - 7 reps each side
- Lower traps - squeeze centrally - or engaging arms in ballet second position (of arms)
- Traps - exercise involving the theraband
- Traps on lying prone with use of overball - 7 repts
- Shoulder stretches on lying prone
- Wall exercise - further deep engagement of abdominals
- Serratus Anterior - arms in u-shape on the wall and holding SA maximally
- Plies in first with right arm high
- Plies in fourth and fifth with left foot devant and right arm high
- Hoola-hooping - with more to the left for training effect
- Hip flexor stretch
- Hip flexor deep abdominal and psoas contraction (5 x) each side
- Pelvic tilt with other leg on knee - more to left for weaker left abdominals
- Abdominal curl-ups with one leg flat. More to left for training effect
- Neck exercises - in and exhalation on engagement of deep neck muscles
- Neck exercises - resistance against hand pressure to left and right and up and down
- Neck exercise - head nodding
- Hamstring - fast kicks
- Hamstring - stretches
- Adductors - 6+ reps each side
- Rises - for calves -in parallel
This blog is about dance injury in general, and in particular, my own personal recovery and rehabilitation following a calf injury. There is a lot about hypermobility and Ehlers-Danlos Type III Hypermobility Syndrome and the multisystemic nature of my treatment, including documented physiotherapy treatment
Sunday, February 6, 2011
Latest Exercise List
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment