In the past we have looked at general guidelines for getting the most out of stretching.
In this article we will look at the role of alignment in stretching.

What does 'alignment' mean?

'Alignment' refers to how the parts of the body are positioned. It is important both when we are still
(in a pose or position) and when we are moving (dancing).

It involves the bones, the joints, the muscles (which move the bones and joints) and the nervous system (which controls the muscles). This is important not just for the position of the arms and legs but for the spine and pelvis as well.

Alignment and Dancing

Good teachers know from their training, experience and instincts how the body should look and move in dance. It is the job of the dancer to not just rely on their teacher to always tell them what to do but to learn how their body should look and feel when using good alignment and then apply it to all aspects of training and performance.

Good alignment is important for dancers because it helps you to:
- improve your strength and control
- improve your technique
- improve your flexibility
- improve your balance
- get better 'lines' through your body (the way your body looks when you dance)
- make the dance floor feel like your friend, not your enemy

All of this helps to make dancing feel easier and more dynamic and fun for you and makes your performance look better as well.

Good alignment also reduces the amount of stress on the body which:
- helps prevent wear and tear on the joints and tissues of the body
- helps prevent short and long term injury

This means that there is less chance of having to miss class and performance time, and less chance of having to give up dancing due to a career-ending injury.

Knowing all of this, why wouldn't you want to improve your alignment?

Alignment and stretching

Stretching is a great time to focus on your alignment:
- The movements are generally quite simple and there is no choreography to worry about
- There is usually a mirror to help you to check your position
- This is a great time for teachers to check and give feedback to students for the same reasons

It is important to work on alignment when stretching because:
-Your brain and muscles are always learning movement patterns, even during stretching, so how you stretch can affect how you move when you dance
- Stretching in bad alignment puts strain on joints, ligaments and other tissues and upsets the muscle balance of joints which can lead to both poor technique and injury.
- Stretching in good alignment helps to protect the joints, build muscle control and improve technique. You may also get a faster increase in your flexibility.

When we stretch we need to think about not just the area we are stretching, but what every part of our body is doing at that time. Just because you are not doing a routine doesn't mean you are not dancing when you are stretching!

Basic rules for good alignment in stretching

Alignment in dance can be as detailed and complex as dancing itself, but everybody can learn some basic rules.

There are some stretches where not all of these rules will apply, for example during a plié the knees must go past the ankles. If in doubt ask a teacher, or if you still don't know, a good dance physiotherapist will be able to give you specific instructions.

In the article are some photographs of some common mistakes seen with dance stretches.

Feet
When the feet are on the floor:
- the feet should keep their natural arch
- there should be no rolling of the ankles inwards or outwards
- the toes should be flat, not curled or gripping

Knees
When doing a stretch where one or both knees are bent:
- the kneecap (patella) should be in line with the 2nd and 3rd toes
- the knee should not go past the ankle

Pelvis
The pelvis should generally be level, though some stretches use a specific tipping of the pelvis on purpose.

Lower Back
The lower back should have a natural inwards (forwards) curve. This should be maintained as much as possible during most stretches.

Shoulders
The shoulders should be down and the shoulder blades flat against the body. A good way to check if the shoulders are down is to look at the collarbones (clavicles) - they should both be close to horizontal.

Head and Neck
Keep the neck long and keep the head and neck in line with the spine.

When you begin to use good alignment during stretching you will probably find that you can't go as far, and feel quite limited. This is OK, because it means that you are finally getting at the right areas. The point of stretching is
to be improving in the areas where you need it most to become a better dancer. In the end, you will probably find that you can actually get further, and feel better doing it, than you ever could before.

Written by Samantha McKenzie. Samantha is a registered physiotherapist and life-long dancer based in Adelaide, South Australia. Questions, comments and feedback are welcome. Samantha can be contacted at dancephysio@gmail.com.

Note: You do not need a referral to see a physiotherapist and most private health insurance funds will pay part of the fee if you have 'extras' cover. A good dance physiotherapist will have a history as a dancer themselves and will work by blending a range of advanced techniques and exercises to provide treatment tailored to your body.

© Samantha McKenzie May 2007.
The author grants permission for reproduction of this article for use by dancers, dance teachers and dance students on the condition that the article and contact details for the author are reproduced together and in their entirety.