Expert: Dianne M. Buxton - 1/17/2009

Question
Hi, i read your reply to "Rachel" about turn outs and have a question with regards to it. I'm 17 and had just begin takig ballet class few months ago. Everything went fine except that my instructor commented that i have to work on my turn outs and memory skills. I have been doing the frog style to train my turn outs but find it impossible to do it at home where there is nobody to help press my legs down.
You suggested
"Lie on your stomach with your legs straight. Here your hips are in an extended position. Bend one leg to a 90 degree angle. (If your hip comes of the floor, then you need to stretch out your quadriceps and iliopsoas muscles, as in doing a runner's lunge.) You could have someone gently hold your hip down on the floor if you like. Then allow your bent leg to angle down toward the straight knee. Where the leg stops, this is the correct degree of your turnout." Sorry I dont't get you, may i trouble you to post a illustration?
The next issue is, do you have any suggestion on how i can improve my memory? I always have this problem of remembering dance steps and i know its a disadvantage when comes to doing new cherography.

It had always been my dream to go abroad and pursue my interest in ballet dancing...
Your reply would be much appreciated. Hear from you soon. Thank you.


Yours Sincerely,
Li Ping.

Answer
Hi Li Ping. Firstly, I'm sorry but I cannot post an illustration of that on this site. Basically, the above reference is a test to find out the true degree of your natural turnout, not to work on it in any way.

The "frog stretch" method is not recommended to improve turnout. A better stretch for turnout, is to sit on a chair. Cross one foot over the other knee. So you have half of a "frog stretch" position. Do not force the knee of the bent leg down. Let it relax. Now bend forward over both legs, and you will feel a stretch deep in the hip area of the bent leg. This is the Piriformis muscle. You are now stretching, gently, the deep rotators in the back of your pelvis. This will relax and stretch those muscles which you work so hard in the effort to turn out.

The adductor muscles at the inside of the thigh must also have flexibility in order to allow the thigh to rotate. Sitting on the floor, in a comfortable second position, when you bend forward, you will feel the stretch in the adductors, (same stretch as the frog, but will not put stress on the knee joints) and you may feel a stretch in the hamstrings,(the back of your thighs) as well. This will help your turnout.

Turnout also depends on the shape and depth of your hip sockets. With deep hip sockets, there will be less turnout. Nothing you can do about this.

With turnout, the importance is the strength to hold the turnout that you have, not the striving for more. Ask your teacher exactly what he/she means by improving your turnout. More flexibility/more strength, or both?

I'm not sure what to say about the memory issue. Usually it gets better the longer you study dance. One thing you can consider, is to focus on what you are watching from a choreographer or teacher, and not reflect mentally on your thoughts about what you are watching. Just watch, remember as best you can, and analyze it later. I hope that makes sense.

The finer details of turnout are described in "Tune Up Your Turnout" by professor and dance medicine specialist Deborah Vogel. This is an illustrated book, and must be purchased. Deborah Vogel's author link is at http://www.theballetstore.com at the "Dancing Smart" icon on the right side of the home page. It is an excellent book.

All the best to you, Li Ping. I sincerely hope you find a way to follow your dream!