Dance Anatomy & Injury Prevention: Posture, Joints, Muscles, and Movement

Spine

The backbone; important for proper alignment.

Pelvis

The hip area; neutral pelvic alignment is key for balance and control.

Core

Muscles around the stomach and lower back; helps with stability and movement control.

Neutral Spine

Natural curve of the spine; important for safe, aligned movement.

Center (of the body)

Refers to the core area; helps with balance and coordination.

Hip Joint

Where the thigh bone meets the pelvis; allows leg movement.

Knee Joint

Where the thigh meets the lower leg; must stay aligned over toes.

Ankle

Connects foot and leg; important for balance and turnout.

Shoulders

Should be down and relaxed, not lifted.

Elbows & Wrists

Key in arm placement and fluidity.

Quadriceps (Quads)

Front thigh muscles; help with jumping and straightening the knee.

Hamstrings

Back thigh muscles; help with bending the knee and extending the hip.

Glutes

Buttock muscles; important for turnout, balance, and power.

Calves

Lower leg muscles; used in pointing the feet and rising onto demi-pointe.

Abdominals (Abs)

Stomach muscles; used for balance, control, and strength.

Lats (Latissimus Dorsi)

Back muscles that help with posture and port de bras (arm movements).

Arch

The curved part of the bottom of the foot; engaged in pointing the foot.

Ball of the Foot

Front part of the foot; used in rises and turns.

Toe

Ends of the foot; often pointed in ballet and jazz.

Turnout

Outward rotation of the legs from the hips, not just the feet.

Flex

Pulling the toes back toward the body.

Point

Extending the foot and toes away from the body.

Flexion

Bending a joint (e.g., bending the knee).

Extension

Straightening a joint.

Rotation

Turning movement (e.g., turnout or pirouette).

Lateral (Side)

Movement to the side.

Anterior (Front)

Front of the body.

Posterior (Back)

Back of the body.

Overuse

Repeating the same movement too much without rest.

Warm-up

Light activity to prepare the body for movement.

Cool-down

Gentle movement and stretching to recover after dancing.

Stretch

Lengthening a muscle to improve flexibility and prevent injury.

Stability

Ability to control movement and maintain posture.