Expert: Dianne M. Buxton - 11/6/2008

Question
I'm 16, been dancing since i was three, but i didn't actually start receiving any real training until about 6years ago. I'm hyper extended in my knees and i find myself gripping my quads alot; sometimes while standing around but especially while dancing. It makes my extensions difficult to strengthen and increase. My flexibility is about average, the three splits my extensions are about 100degrees. I've been trying to figure it out forever and i still have no idea what i need to do in and out of class to strengthen my inner thigh muscles so that i can feel myself using them when i lift my leg.

Answer
Hi Kasi.

http://ezinearticles.com/?How-To-Build-Strength-For-Hyperextended-Knees-Before-Y...

The above article goes over the basics of working with hyperextended knees.

Using a pinky ball, which is a high bounce sports ball, to massage your thigh muscles with, every day, will lessen the tension in your quads.
Just roll it up and down the muscles, and along the sides with enough pressure to feel the tension, and then feel it releasing. Don't push too hard!

It is good that you are aware of the tension in your quads while standing around. Your challenge is to make sure you are standing around without hyperextending, but also with minimal tension in your quads. Making sure your posture is correct and that your pelvis is not tucking under will help your thighs relax.

Extensions are effected by the quads, and to feel the inside of your thighs better, try this exercise. Sitting on the floor, legs straight out in front, turned out, slowly raise each leg a few inches, keeping the pelvis upright. It may only be a few inches. Pressing it up in this position will help you feel the inside of the quad group working.

Feel free to ask any further questions about ballet, if you have any.

All the best, Dianne