Expert: Dianne M. Buxton - 9/30/2010

Question
I have 2 questions. The first one is about pointe.

What muscles are used in slow rises on to pointe (my studio
calls them roll ups)? And how can you strengthen these
muscles??

My second question is about side splits.

If you don't have perfect 180 degree turnout, can you still
get a complete side split, or will your hips stop you where
they naturally stop? When I'm stretching my side splits, it
feel like I can't go any farther and I don't know if this is
because I am not flexible or if my hips won't allow it.

Answer
Hi Emily. First, for the muscles that strengthen your feet for pointe work:

http://balletshoesandpointeshoes.blogspot.com/2008/10/use-of-theraband-for-balle...

Second, side splits. While dependent on your overall flexibility, side splits don't depend on your rotator muscles or hip socket shape (as in for turnout) but mainly depend on the elasticity of your adductor muscles, along the inside of your thighs.

These are muscles that can be stretched, by sitting in side splits when you are warmed up, and leaning forward to the floor, stretching and holding for 15-30 seconds at a time.

In other words you may see someone sitting in a wide side split, but whose legs are not so turned out.

However, stretching the adductor muscles for a wider side split will enhance your turnout, as there will be less resistance to the thigh's outward rotation.

Here's a picture of the adductor muscles: http://www.return2fitness.co.uk/injury_advice/images/adductor_muscles.jpg

All the best, Dianne