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RECENTLY a professional dancer in his 20s called for advice on his back pain. When I saw him, it became clear the problem wasn't his back. He didn't have the core strength to perform his roles; his pelvis was too loose and his inner thighs too weak to support his flexibility.

Flexibility and strength obsess every dancer. How can you get higher, bigger, better and gain an edge in auditions and getting roles? What few realize is that too much flexibility can backfire.

A dancer's flexibility depends upon the elasticity of their ligaments, muscles, and soft tissue, called fascia. Longer, lankier dancers tend to be hyper-mobile; shorter, more compact dancers tend to have greater core strength. You need enough strength to support your flexibility. If ligaments are too loose or muscles too long, you won't be able to support and move your body correctly, and you'll end up putting serious strain on your muscles, joints, and back. The long- term effects of over-stretching can result in joint laxity, which can permanently impair coordination.

While dancers are encouraged to make stretching part of their routine, studies suggest that trying to extend your flexibility beyond its range works best when you are not rehearsing or preparing for a performance. In the short term, stretching makes muscles less responsive, and so less coordinated. This is why stretching before class can lead to a greater likelihood of injury. Instead, think of warming tip as limbering up. Pre-class or pre-performance time should include exercises that help generate some heat. Focus on building from your core rather than your limbs. Here are four exercises that help you to greater strength:

* PILATES PLANK: When you are on your stomach, raise yourself up on your forearms. Tuck your toes under, exhale, and float your torso and thighs off the floor. Keep your hips flat in front. Stay for four breath cycles, then lower and repeat.

* PILATES STAR: Lie on your side. Lean on one forearm. Flex your ankles and straighten your legs. Exhale and raise your hips in four counts while lifting the top leg, and then lower in four counts. Repeat this three more times.

* PILATES PUSH-UP: Lie on your stomach, navel to spine. Place your hands at the sides of your ribs. Tuck your toes under, exhale and do one beautiful push-up. Stay, then inhale; stay, then exhale. Stay, inhale, then exhale and lower.

# posted by Medical Information : 3:18 AM