In dance the hip external rotators are constantly recruited and this action can lead to tight, imbalanced muscles. To counteract this tightness, you have to focus on stretching out the highly used external rotators to help avoid injury and maintain freedom of movement.
The Harkness Center for Dance Injuries suggests :
Prevention/tips for dancers:
Try to maintain flexibility in the hip joints, including the iliopsoas, iliotibial band (ITB) and gluteal muscles. This will help prevent injuries caused by friction. This may involve some stretches which are not covered in daily ballet class, so try to do them after class when you are really warm, and hold them for a minimum of 30 seconds.
- Keep a balance between left and right side leg strength, to avoid overworking muscles, and muscle imbalance issues.
2 DEEP HIP STRETCHES TO ADD TO YOUR FLEXIBILITY ROUTINE :
1. HAPPY BABY WITH THE FLEXISTRETCHER //
2. KING PIGEON // (back leg bent for more of a challenge straighten back leg)