Front View • Nose√ My plum line shows that thought my body is inline my • Mouth√ weight if shifted slightly over to the right side. An explanation • Chest√ for this could be the Contrapposto form I stand in • Abdomen√ when relaxed. A form where a person stands with most of their • Belly weight on one foot so that the Button√ shoulders and hips tilt toward that side. (Sitting into one hip) • Legs√ Also being right side dominated for other sports has trained by body to use the right side more.
Back View • Centre Of Skull √ • The Centre Of The Spine √ • Between the Buttocks √
Knees and Feet • Weight evenly spread over toes X • Long Toes √ • Knees not locked (patella relaxed) √
ROLLING OUT IN FEETAfter going to the doctors years ago, a problem was highlighted with the bones inmy big toes restricting joint movement. At the time he had only seen the problemonce never gave it a name, by researching I found that it is called Hallux Limitus.This is the early stage. The later stage is Hallux Rigidus , where the joint is rigidand very little, if any motion is available.Hallux Rigidus/Limitus involves the 1st metatarso-phalangealjoint. This joint is located at the base of the big toe. The bigtoe joint typically can go through a 55-65 degree range ofmotion. With Hallux Limitus this motion can be reduced to 25or 30 degrees.Both research and x-rays show that my case of Hallux Limituswas formed when born, with my first metatarsal beingexcessively longer than the others causing a jamming. Inother cases it can be caused through wear around the joint orinjury. Hallux Limitus cause a person to shift the weight to theside of the foot and could also result in arthertitis in the joint. Reference : http://whymyfoothurts.com/conditions/halluxlimitus.html
Without knowing until seeing the doctor my body has trained itself to Osteotomyroll the feet out over the other toes to compensate for being unableto in the big toe. Especially in ballet and other sports that involverises or working in demi pointe.As the Hallux Limitus is a result of my bone structure the only way tofix it is with surgery to shorten the bone. My doctor was about toperform this surgery on one other patient for the first time, however Idecided for me it wasn’t worth it as at the time I couldn’t afford 5-8weeks minimum off dancing, he didn’t know if it would 100% workand I’ve not had any pain or major problems because of it. To stopthe rolling out I will need to work on lowering my rises and demipointe focusing on keeping my weight over my big toes for theminimal about of movement they can do in stead of pushing over soI don’t end up effecting my ankles, legs and hips.
Odd results In 2 of the photos my plum line shows that my weight is shifted too far forward over my toes. This could be a result of previous training in ballet or jazz where my dance teacher has told me to bring my weight forward. It has come to my attention that I do this quite often when just about to perform either in class or on stage to focus and prepare myself, and then now when preparing for a photo. I don’t believe I shift my weight in normal everyday situations, but now that I know I will try to prevent it.
Month 2. MONTH 2 Morning Noon Evening Notes Monday 1Hour Aerobic Dancing (1hour) Workout 1/2 Hour Stretch Tuesday 1/2Hour Aerobic Eg. Try on a Workout different day to 1½ Hour Stretch balance out exercise over the week Wednesday Dancing (1hour) Thursday Dancing (3hours) Friday Dancing (2hours) Saturday 1/2Hour Aerobic Eg. Hard to fit it in Workout on a Saturday. ½ Hour Stretch Sunday May add in an extra day ?
Specificity Of Aerobic Workout Frequency Intensity 15 minutes Time TypeSpecificity Of Anaerobic Workout ARMS CORE LEGS
Specificity Of Stretching Sitting Single Leg Hamstring StretchLEGS Hamstrings Lying Partner Assisted Hamstring Stretch
Specificity Of Stretching Picture pg.128, 129,133 ADDUCATORS Standing Wide Knees Stretch Sitting Wide Leg StretchSitting Feet Together Stretch BACK Kneeling Back Arch Stretch