In our ballet classes we are constantly looking for ways to help our students increase their turnout in a safe way. The extent of any dancer’s turnout is governed in some part by the structure of their bones, joints and connective tissues. Some dancers may have natural turn out while others may struggle to have any appearance of decent turnout. Dancers who force the use of turnout without having the correct strength and coordination in the muscles will end up injuring themselves. It is very important to try to educate dancers on how to achieve a good use of turnout by using their bodies in a correct manner.
A common cause of difficulty with turnout is having too much tension in the muscles that rotate the legs. Finding ways to release that tension and to stretch out the appropriate muscles can really help the dancer to be able to increase their rotation. The muscles that are involved are the gluteus minimus, the tensor fasciae latae and the anterior fibers of the gluteus medius. When you balance the strength in these muscles it also helps to create better turnout.
The problem dancers tend to have when trying to hold turnout arises when there is tension caused by incorrect muscle coordination. The gluteus maximus is the strongest external rotator of the hip joint and it also helps to extend the hip joint. To be successful in holding the legs in a turned out position the movement must come from the hip joint. Too often dancers try to force the turnout from the knees and feet, which results in them twisting those areas and pushing the hips and the knees forward, causing the feet to pronate inwards. When a dancer is so out of alignment it causes strain in the ligaments and muscles that hold those areas in place and will often lead to injury. Most injuries are not caused by an accident—they are the result of constant inappropriate pressure or usage of a particular area of the body. Each dancer is individual and it is important to find the right way for each one to be able to maximize their turnout carefully.
Help your dancers understand that the correct alignment of the body involves lengthening the spine and placing the hips over the feet with the heels grounded. So often dancers put all their weight on the balls of their feet, which sometimes pushes the pelvis forward. When that happens, it definitely limits the range of motion for the hips to rotate outwards.
I ask my students to sit on the floor with their legs straight out in front of them and to place their hands right where the legs connect to the torso. I then ask them to turn out the legs and then bring them back to a parallel position. This lets them actually feel where the rotation is coming from and how easily the legs are able to move without the hips becoming involved. This is a very simple way to demonstrate and have the student really feel the movement in a tension free way.
Often students interpret turning out to mean lifting the hip and so they train themselves to always do that. It can involve a total change of mindset and approach to get them to understand the correct usage of the muscles needed for good turnout. Another good exercise is to ask the students to face the bar with their feet in 1st position, tendu one foot to the back and then, without moving the hips, let the leg rotate outwards and inwards freely. The students will immediately be able to feel the use of the gluteus maximus.
Increasing the range of motion of the necessary muscles is extremely important. A simple exercise can be done standing at the barre, holding on with one hand and placing the feet in 1st position. Swing the leg forward just off the floor and just think of the muscles in the front and the back of the hip with the supporting leg in a comfortable position. Focus on the fact that when you swing the leg forward it shortens the muscles at the front of the hip and when you swing it back it lengthens them. Repeat this action a few times and then swing the leg high and you will feel the leg moving in a released manner. Then try swinging the other leg high immediately without the focus and you will find that the leg does not go as high. Using a different focus and imagery can definitely help your students to have a better understanding of the movement.
Another good exercise to help strengthen the rotator muscles is to stand at the barre with one leg in parallel passé. Slowly rotate the passé into a turned out position and repeat 10 times, then change legs. Be aware at all times of the adductor muscles on the inner thigh and imagine them lengthening as the rectus femoris centers the leg in the hip socket.
Helping our students to achieve a healthy approach to increasing their turnout will prevent problems and headaches further down the road. Relaxation is key, and using breath control to increase relaxation is always beneficial.
