Expert: Dianne M. Buxton - 1/12/2012

Question
Hello,
I've been dancing since i was 13 and am now 17 but i was a competitive gymnast for about 11 years. When i am in ballet or jazz, my turnout seems to be the worst when i am doing baumas (excuse my spelling) to the side and front. My turnout seems fine but when my teacher asks me to laydown and go into butterfly and press my heals forward, barelly any air comes from between my heels and the floor. The muscles around my hips are always very tense and built up. I am wondering what i should do to loosen up those muscles and begin to see progress in my hip rotation and turnout.
Thanks!

Answer
Hi Maddy. You can ease out the tension in your rotator muscles with a Pinkie Ball.

http://balletshoesandpointeshoes.blogspot.com/2009/10/understanding-myofascial-r  is a link to where you can get a DVD showing you how to do this. And here is a description:

"Ballwork: Releasing Muscular Tension
By Deborah Vogel

This do along DVD will show you practical, easy to follow instructions on how to reduce muscular strain, increase flexibility, and develop greater ease with range of movement. Working slowly and carefully with one or two rubber balls pressing against various parts of your body, you will discover areas of tension or tightness that you can release or relax. These techniques are good for all ages and technique levels. Whether you work on your whole body, or do spot releasing (lying on the floor with both balls under the rotators will open the hips for maximum turnout) before class, these techniques are sure to give you more flexible and adaptable muscles which will translate into more fluid and graceful dance movements. *(any rubber ball 2 - 2 1/2 inches or a tennis ball, can be used with this DVD)." from here:

http://www.squidoo.com/increaseballetturnout

Your rotator muscles will be stronger and more effective if they are relaxed and stretched properly.

Here's a turnout stretch you can do sitting:

"Even More On How To Increase Ballet Turnout
Increase your turnout for ballet with the REAL turnout muscles. Make sure to do some relaxing and stretching afterwards!
Work your rotator muscles to increase your ballet turnout. Follow up with a stretch to release the tension:

- sitting on a chair, cross one foot over the other knee. Keeping the back straight, lean forward. You'll feel a stretch around the hip area of the bent leg. Hold, no bouncing or pulsing. After 15 - 30 seconds, lift the knee up to release the stretch, and repeat. Repeat other side!" taken from here:

http://www.squidoo.com/increaseballetturnout