Dance Medicine in Practice is the complete physical textbook for dance, written specifically to help dancers understand the anatomy, function and care of their bodies. Specific chapters are devoted to focusing on the spine, pelvis, hips, knees, feet, shoulders and arms. Each of these covers the following key aspects:
Anatomy: bone structure, musculature, and function. How each part of the body moves and how it responds under pressure Pitfalls: Common examples of bad practice and the effect that these can have on the body Self Analysis: How to become aware of and muscle groups and the capacity of each joint. Injury Prevention: Tips and advice on how to best avoid and prevent injury both in training and everyday life Exercises: Simple and effective methods of strengthening, mobilising and relaxing joints and muscles Checklists: Dos and Don’ts for the best dance technique. The best dancers know that looking after their bodies is the key to their success, and Dance Medicine in Practice also covers how to ensure the best possible nutrition, plan and manage training schedules, and ensure that injuries are kept to a minimum both in frequency and impact. It is the best possible companion to a life in dance.

motw/Dance Medicine in Practice_ Anatomy, Injur - Liane Simmel.pdf

Simmel, Liane.

Ashgate Publishing Limited

Taylor & Francis Ltd

Gower Publishing Ltd

Taylor and Francis

Routledge

United Kingdom and Ireland, United Kingdom

London, 2013

1, 20131030

producers:
Acrobat Distiller 8.3.1 (Macintosh)

Memory of the World Librarian: Quintus

Cover 1
Title Page 4
Copyright Page 5
Dedication 6
Table of Contents 8
Acknowledgements 15
Note to Readers 16
Introduction 18
How to Use this Book 18
1. The Body: The Basis for Dance 20
Everything Needs a Name – the Anatomical Nomenclature of Movement 20
The Neutral Stance – the Starting Position for Movement 20
Body Axes and Body Planes – the Geometry of the Human Body 21
The Nomenclature of Movement 22
The Organization of the Body 23
The Composition of Tissues 24
Composition – the Principle is Always the Same 24
The Different Types of Tissue – the Difference is in the Detail 24
Regeneration and Adaptation – Tissue is Constantly Changing 25
The Skeletal System: Bones, Cartilage and Joints 26
Bones 26
Cartilage 27
Joints 28
The Muscles – the Motor of Movement 30
Structure 31
Function 32
The Different Types of Muscle Fibre 35
The Nervous System – the Body’s Conductor 36
Structure 36
Function 38
2. The Spine: The Whole is More than the Sum of its Parts 42
3D Anatomy 42
Structure 42
The Spinal Regions and their Special Characteristics 45
3D Function 46
Movements of the Spine 47
Musculature 48
The Architecture of the Spine 51
Breathing 52
Dance in Focus: Load and Overload 53
Load 53
Overload 56
Pitfalls in Dance 59
Hyperlordosis – a Strain on the Back 59
The “Overly-straightened” Back 60
The “Relaxed” Posture 61
Scoliosis – Suitable for Dance? 62
A Closer look – Self-analysis 64
Form and Mobility 64
Function 65
Strength and Stability 66
Tips and Tricks for Prevention 67
In Everyday Life 67
Specific Exercises 67
In Training 72
3. The Pelvis as the Centre 74
3D Anatomy 74
Structure 74
3D Function 75
Movements of the Pelvis 76
Musculature 78
Dance in Focus: Load and Overload 79
Load 79
Overload 80
Pitfalls in Dance 81
Forced Turnout – the Effect on the Pelvis 81
Tuck Under of the Pelvis 82
One-sided Training – Increased Pelvic Torsion 83
A Closer Look – Self-analysis 83
Form and Mobility 83
Function and Stability 84
Tips and Tricks for Prevention 86
In Everyday Life 86
Specific Exercises 86
In Training 90
4. The Hip: A Joint with Consequences 92
3D Anatomy 92
Structure 92
3D Function 94
Hip Movements 95
Musculature 95
Dance in Focus: Load and Overload 100
Load 100
Overload 102
Pitfalls in Dance 104
Forced Turnout – the Effect on the Hip Joint 104
High Extension of the Legs – Pain in the Groin 105
Hypermobility in the Hip – Hip Dysplasia 106
A Closer Look – Self-analysis 108
Form and Flexibility 108
Function 109
Tips and Tricks for Prevention 111
In Everyday Life 111
Specific Exercises 111
In Training 115
5. Standing Firm: The Knee as Coordination Unit 118
3D Anatomy 118
Structure 118
3D Function 120
Movements in the Knee Joint 121
Musculature 121
Leg Shapes 124
Dance in Focus: Load and Overload 125
Load 125
Overload 126
Pitfalls in Dance 128
The Forced Turnout – the Effect on the Knee Joint 128
The Uncontrolled Plié 129
Hyperextended Knees 130
A Closer Look – Self-analysis 131
Form and Flexibility 131
Function and Strength 132
Tips and Tricks for Prevention 133
In Everyday Life 133
Specific Exercises 134
In Training 138
6. The Foot as a Base 140
3D Anatomy 140
Structure 140
3D Function 142
The Arches of the Foot 142
Terminology of Foot Movement 142
The Joints of the Foot 143
Musculature 145
Foot Shapes 147
Dance in Focus: Load and Overload 149
Load 149
Overload 151
Pitfalls in Dance 156
Rolling In – the Functional Hyperpronated Foot 156
Point and Relevé – the Great Range of Motion in the Foot 157
The Deep Plié – too much Tension is Harmful 158
Pes cavus – a High Arch with Problems 159
On Pointe, but When? 160
A Closer Look – Self-analysis 161
Form and Mobility 161
Function 162
Strength and Stability 162
Tips and Tricks for Prevention 164
In Everyday Life 164
Specific Exercises 164
The Timing for Pointing the Foot 168
In Training 169
7. Shoulders and Arms: Stability Despite Mobility 170
3D Anatomy 170
Structure 170
The Joints 172
3D Function 173
Movements of Shoulder and Arm 174
Musculature 175
Dance in Focus: Load and Overload 178
Load 178
Overload 179
Pitfalls in Dance 180
Raised Shoulders 180
Pulled Back Shoulder Blades 181
A Closer Look – Self-analysis 182
Form and Position 182
Function and Strength 182
Tips and Tricks for Prevention 184
In Everyday Life 184
Specific Exercises 184
In Training 188
8. Dancing with Heart and Soul 190
Demands on the Psyche 190
Impact of the Dance Class 190
Different Forms of Dance Correction 191
No Dance Studio without a Mirror? 191
Dancing as a Profession and as a Mission 192
Working Conditions in Dance Schools and Dance Companies 192
Maintaining a Healthy Balance 193
Life after Dance 194
9. Nutrition: An Important Aspect of Training 196
The Components of Nutrition 196
Carbohydrates – the Body’s Energy Supply 197
Fat – Unloved but Necessary 198
Protein – the Body’s Building Material 200
Vitamins, Minerals etc. 200
Drinking – the Body’s Source of Water 203
Dehydration is Unhealthy 204
What and When to Drink 204
Eating Disorders – it’s all about Weight 206
Supply and Demand – Energy Balance Determines Body Weight 206
Types of Eating Disorders 206
Physiological Consequences 207
10. Dance and Growth 208
The Basics of Growth 208
Growth Takes Place in the Bones 208
Growth Happens in Spurts 209
Every Age is Different 210
Specialities in Growth 212
All in Good Time – What Can be Trained, and When? 213
Flexibility 213
Coordination 213
Strength 214
Endurance 214
Advice on Training During Growth 215
Growth and Dance have an Impact on Each Other 215
Growth Can Help Young Dancers 215
Challenges for Young Dancers 216
11. Help and Self-help: Dealing with Injuries 218
Inflammation and Healing – The Natural Course of Injuries 218
Inflammation 218
The Healing Process 218
First aid in the Dance Studio 219
Muscle Injuries 221
Sore Muscles 221
Muscle Cramp 222
Muscle Spasm and Myogelosis 222
Pulled Muscles and Muscle Fibre Tears 223
Tendon Injuries 224
Tendon Insertion Problems 224
Tendinitis and Tenosynovitis 224
Bone Injuries 225
Periostitis 225
Bone Fractures 225
Osteoporosis – A Cause of Stress Fractures 226
Each Injury has Consequences 228
12. Dancing the Smart Way: How to Plan Training 230
Flexibility – Stretching is a Part of Dance 231
Stretching – the Many Methods 232
Timing is Important – When is Stretching Effective? 235
Endurance – the Basis for High Performance 236
Energy Production – it’s All about Oxygen 236
Stamina – the Basis for Healthy Dancing 239
Endurance through (Dance) Training 240
Warming Up and Cooling Down 242
Warming Up 242
Cooling Down 244
Training – Timing Matters 245
Training Boosts the Body 245
Training at the Right Time 245
Overtraining is not Uncommon 247
Training and Rehearsal Planning – Tuning in Professional Dance Schools and Companies 249
Recovery – After Dancing is Before Dancing 251
One Thing at a Time – Regeneration Takes Place in Stages 252
Sensible Regeneration Improves Fitness 252
Building Up and Easing Down 254
Building Up – the Art of Gradual Increase 254
Easing Down – Step-By-Step Reduction 254
Further Reading 256
Index 258

2025-10-27