Requirements for lower back strength in the Arabesque position across different age groups for dancers.
Jun 07, 2024
Requirements for lower back strength in the Arabesque position across different age groups for dancers.
The Arabesque position is fundamental in dance, cheerleading, figure skating, and various sports and fitness activities.
Today, I want to share insights from an observational study on lower back strength in adult dancers. Over time, a small yet significant number of participants in the EasyFlexibility Arabesque program reached out for support, providing us with valuable data.
To better address their inquiries, we requested photos of their Arabesque poses, along with images showcasing their passive and active lower back flexibility, and their passive and active hip flexor flexibility. For the Arabesque, we asked for photos showing the full pose from both sides.
For assessing lower back flexibility, we used the Cobra pose with hand support to gauge passive flexibility, and the Cobra pose without hand support for active lower back flexibility. The hip flexor's flexibility was measured through the lunge stretch.
It's important to note that this assessment did not employ Zaichik Stretching Techniques to identify specific muscle restrictions. Instead, it was a broad evaluation. Naturally, the Arabesque pose itself demonstrated the active flexibility of both the hip and back muscles.
Today, I want to share insights from an observational study on lower back strength in adult dancers. Over time, a small yet significant number of participants in the EasyFlexibility Arabesque program reached out for support, providing us with valuable data.
To better address their inquiries, we requested photos of their Arabesque poses, along with images showcasing their passive and active lower back flexibility, and their passive and active hip flexor flexibility. For the Arabesque, we asked for photos showing the full pose from both sides.
For assessing lower back flexibility, we used the Cobra pose with hand support to gauge passive flexibility, and the Cobra pose without hand support for active lower back flexibility. The hip flexor's flexibility was measured through the lunge stretch.
It's important to note that this assessment did not employ Zaichik Stretching Techniques to identify specific muscle restrictions. Instead, it was a broad evaluation. Naturally, the Arabesque pose itself demonstrated the active flexibility of both the hip and back muscles.
Arabesque & Attitude Derriere Strength & Flexibility Training at Home
4 STEPS FROM EASIEST TO ADVANCED
After analyzing the photos and feedback from customers who participated in the EasyFlexibility Arabesque program, we've drawn several conclusions.
To refine our analysis, we categorized Arabesque EasyFlexibility participants into three distinct age groups: children, teenagers and young adults, and older adults. Our focus was primarily on evaluating lower back strength and flexibility across these groups.
We discovered that teenagers and young adults exhibited the most robust short-range strength and control in their lower backs, positioning them as the group with superior control compared to both children and older adults. On the other hand, children and older adults showed a reduced capacity to control or engage their lower backs in a hyperextended position. However, children managed to offset this with a higher degree of passive flexibility than their older counterparts.
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Further research is essential to fully understand the variations in strength and flexibility observed among different age groups participating in the EasyFlexibility Arabesque program. A potential explanation for the superior control and strength in hyperextended positions demonstrated by teenagers and young adults could be their longer duration of training. Many children are just embarking on their training journey, while numerous adults have only recently started dance training, lacking a background in dance from childhood or their young adult years.
This extended period of training might be why teenagers and young adults can more easily and powerfully contract their back muscles in hyperextended positions, showing a smaller gap between their active and passive flexibility.
Additionally, children often exhibit better short-range hip contractions and a wider range of motion in the hips compared to older adults. Consequently, for adults aiming to enhance their Arabesque, strengthening the lower back's hyperextension becomes a critical area of focus.
An important concept highlighted in EasyFlexibility's blogs and articles is the inverse relationship between flexibility and the need for strength in short-range muscle contractions. Essentially, adults who increase their flexibility can maintain an Arabesque position with a hyperextended back using less energy and effort. This insight underscores the importance of developing flexibility to improve overall performance in the Arabesque pose.
This extended period of training might be why teenagers and young adults can more easily and powerfully contract their back muscles in hyperextended positions, showing a smaller gap between their active and passive flexibility.
Additionally, children often exhibit better short-range hip contractions and a wider range of motion in the hips compared to older adults. Consequently, for adults aiming to enhance their Arabesque, strengthening the lower back's hyperextension becomes a critical area of focus.
An important concept highlighted in EasyFlexibility's blogs and articles is the inverse relationship between flexibility and the need for strength in short-range muscle contractions. Essentially, adults who increase their flexibility can maintain an Arabesque position with a hyperextended back using less energy and effort. This insight underscores the importance of developing flexibility to improve overall performance in the Arabesque pose.
Ballet and Dance Flexibility Combo
Why are professional dancers so good? How can you be that good or better? Were they born exceptionally talented? If you ask many dancers they'll answer "It's 99% hard work and only 1% talent". But you are probably working hard already and not getting any better... Why!?
There's a saying "If you keep doing something wrong, no matter how many times you do it, you get good at exactly that, doing it wrong"... Which we dare say is exactly what YOU are doing. So how can you improve your dancing skills? What can YOU do to be the next Star? The answer is the Zaichik Stretching Technique (ZST), which will not only get you flexible, but strong so that you can hold any position that you wish and truly shine on stage.
Our Ballet and Dance Flexibility Combo includes the following programs:
- Turn Out
- Foot & Ankle Strength and Flexibility
- Developpe A La Seconde
- Arabesque and Attitude Derriere
- Attitude Devant
- Penché
- Side Tilt Kick
Previous research has highlighted that each dancer possesses a distinct balance between hip and lower back flexibility and strength. This balance varies significantly among individuals, with some dancers achieving greater range of motion primarily through their hips, while others rely more on the flexibility of their lower back.
Given this diversity, it's crucial not only to identify and improve upon areas of weakness in one's technique but also to enhance and leverage areas of strength. By adopting a comprehensive approach that equally emphasizes strengthening and increasing flexibility, dancers can achieve optimal results in their technique. For those looking to explore this balanced approach further, the EasyFlexibility Arabesque program offers a targeted solution. For more information, please visit our website.
Given this diversity, it's crucial not only to identify and improve upon areas of weakness in one's technique but also to enhance and leverage areas of strength. By adopting a comprehensive approach that equally emphasizes strengthening and increasing flexibility, dancers can achieve optimal results in their technique. For those looking to explore this balanced approach further, the EasyFlexibility Arabesque program offers a targeted solution. For more information, please visit our website.
Arabesque & Attitude Derriere Strength & Flexibility Training at Home
4 STEPS FROM EASIEST TO ADVANCED
About the Author:
Paul Zaichik is an Exercise Science Expert, author of multitude of books, and the creator of Zaichik Stretching Technique (formely known as Kinesiological Stretching Technique). His speciality is flexibility training as well as body weight conditioning. His innovative method is designed to have maximum carry over into specific athletic techniques. Paul is the author of books and DVD’s on the topic of flexibility, martial arts and bodyweight training. Over the years, Paul Zaichik has worked with a variety of individuals including athletes, entertainers, and military personnel. His ElasticSteel Method of Athletic Conditioning programs, EasyFlexibility Programs and Zaichik Stretching Techniques are used world wide by both professional and amateurs with great success.
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