The dancer of all styles is encouraged by teachers to "pull up" throughout their training. This can sometimes be a confusing correction for the student and often the students will ask what does pull up mean? The definitions of "pull up" in a dance class are many, however the basic premise of pelvic alignment and control using the major muscle groups is common to all.

Pull up starts with the lift of the pelvis off the legs and continues with extension and elongation up through the spine.

The pull up is the lengthening of the spine using the abdominal muscles anteriorly and the gluteal muscles with erector spinae posteriorly.

Pull up can be defined as an activity of the internal and external oblique (abdominal) muscles and transverse abdominals, working to stabilise the pelvis and the spine.

Without pulling up the dancer will have poor postural control which can make the dancer more prone to injury. Placement of the dancers pelvis directly affects the curve of the lumbar spine, which in turn will affect the other spinal curves, their alignment and flexibility.

If the pelvis is not properly aligned this can also impact the dancers breathing, grace of port de bras and placement of the head.

Position of the pelvis also impacts on the position of the hip socket (acetabulum) and the position of the femur, which will have a direct effect on the placement of the lower limbs, knees, ankles and feet both a terre and en lair.

If control of the pelvis is poor, the pelvis may be allowed to tilt anteriorly or posteriorly. The posteriorly tilted pelvis may come about when a teacher incorrectly encourages a student to "tuck in" the buttocks, or as a result of tight or shortened hamstrings due to poor training or following an injury.

The posteriorly tilted pelvis may have the following effects;

· The exaggerated flattening of the lumbar curve can disturb the normal spinal curves above, which may result in the loss of their shock absorption qualities.

• Predisposition to injury around the lumbar spine
• The chin can be pocked forward
• Increased tension around the neck and shoulders
• The line of gravity can be disturbed
• Poor weight placement

If the pelvis is tilted too far anteriorly the following problems may occur;

• Tightening and shortening of the major hip muscles
• Distorted alignment of the pelvis from tight ilio-psoas
• Weakened abdominal muscles
• Hamstrings unable to function properly
• Losing control of knee alignment
• Problems with weight transference
• Loss of lower limb rotation
• Rib cage may be thrust forward
• Dancers breathing may then be impaired
• Tension around the neck and shoulders
• Weight placement is disturbed, with weight back on the heels

The pelvis may also be allowed to rotate or tilt laterally as the weak dancer "sits in the hip". If this poor alignment continues certain structures may be placed under stress resulting in injury.

Good alignment produces efficiency of movement, which will assist the dancers performance. The body must be well placed and "pulled up" if the dancer is to maintain control. An informed dancer with a clear understanding of how to pull up and how to align the pelvis will be well equipped for a long and injury free career!