Dancing Safe
By Cathy Patterson, N2Arts Correspondent
Demi-Plie: The Dancer's Best Friend
 

s a dancer, one of the most important jobs you have is protecting your hip and knee joints.  Without properly working joints in the lower body, you may be unable to perform to your potential.  A dancer relies on fluid joints in order to move gracefully as well as with speed.  To protect joints, especially the ones of the lower body, it is essential that you work to develop a strong demi-plie. Below you will find a few basic guidelines that will help you to maintain joint health.

1. Demi-plie sample exercise
Following the basic steps below, you will build up strength in the leg muscles that will help to protect your joints as well as enhance jumping skills and flexibility.  It would be beneficial to perform these exercises several times a week.

STEP 1: Walking with squats

• The purpose:
  To prepare the leg muscles for upcoming exercises by increasing oxygen rich blood flow to these areas.

• The exercise:
  Walk in place for 30 seconds
  Perform 4 squats with feet in parallel 2nd position
  Repeat 3 times for a total of 4 sequences

• The technique:
  Maintain proper body alignment by lengthening spine, engaging abdominal muscles, and pulling shoulders down the back.  While executing squats, make sure that the knees stay in line with the toes, and the gluteal muscles do not go below the knees. 

STEP 2:  Plies in parallel positions

• The purpose:
  To introduce the leg muscles to the movement.
• The exercise:
  4 slow demi-plies in each position - 1st and 2nd position parallel
  Repeat for a total of 2 sequences
• The technique:
  Maintain proper body alignment.  Keep weight on the balls of the feet.  Engage inner thigh muscles when straightening legs from demi-plie. 

STEP 3:  Plies in turned-out positions

• The purpose:
  To increase strength and flexibility of leg muscles.
• The exercise:
  4 slow demi-plies in each position - 1st and 2nd position turned out
  Repeat for a total of 2 sequences
• The technique:
  Maintain same technique as described above.  Do not push your plie too deep or your turn-out too wide.  This will come with time and repetition – not with force.

2. Proper warm up:
Be sure to incorporate demi-plies within a proper warm-up before dance class.  Some classes have a warm-up built into the curriculum.  If your class does not, be sure to arrive 10 minutes before your class and give yourself a warm-up.

Proper cool-down:
Be sure to incorporate demi-plies in a proper cool down after your dance class.  This is the best time to increase flexibility of muscles because they are warm due to increased blood flow.  Also, include gentle stretching for the leg muscles.

Making demi-plies part of your daily dance warm-up, exercise, and cool-down will increase muscle strength and flexibility.  Think of the demi-plie as your best friend – someone you would like to take with you to every class, rehearsal, and performance. 

Have fun and dance safe!!

Cathy Patterson is a choreographer, teacher, and dance consultant who travels the country teaching tap, jazz, and ballet master classes as well as adjudicating at regional and national dance competitions. You can find more information about Cathy at her Web site at www.streamlinedance.com.