Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

FREE SHIPPING!

Free shipping for orders over $99

Need to access your Online Course or Ebook?

Abdominal stretch demonstrated

This is an excerpt from Dance Anatomy 2nd Edition by Jacqui Greene Haas.





Execution

  1. Lie prone with your palms on the ground and your elbows bent and close to your sides. Glide your shoulder blades down toward your hips.
  2. As you inhale, lengthen through your spine and press your hands into the ground to lift your chest off the ground. Keep the abdominals engaged toward the spine.
  3. Move along the longest possible arc through your thoracic spine, avoiding overuse in the lower spine.
  4. Continue, lifting your hips off the floor as long as you are supporting your entire spine and not just moving in the lower segments of the spine. Feel a nice stretch along the rectus abdominis.
  5. Upon exhalation, reverse and bring yourself back down to start position with control. Perform 4 to 6 times.


Muscles Involved

  • Shoulders: Lower trapezius, triceps brachii, infraspinatus
  • Trunk: Transversus abdominis, internal oblique, external oblique, rectus abdominis, iliacus, psoas major, spinal extensors


Dance Focus


As you have seen, the abdominals need to be strengthened for spine stability; they also need to be stretched. Beautiful extension of the spine is required, for example, in arabesque, cambré derrière, and tour jeté. To help you acquire that strong yet beautiful arch along your spine, this exercise emphasizes spinal extension through the entire spine with abdominal lengthening. You are using your arms to assist in the stretch and using your abdominals to support your spine. This exercise can also help you maintain posture as you get older.

Learn more about Dance Anatomy, Second Edition.

More Excerpts From Dance Anatomy 2nd Edition

SHOP


HK INSIDER

Get the latest insights with regular newsletters, plus periodic product information and special insider offers.

JOIN NOW