Thera-Bands for Dancers: Improve Balance

Here's some other posts you might enjoy:  Preparing to Exercise, Foot & Ankle Exercises or read all the posts here: Thera-bands for Dancers
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Today's post contains exercises you can do in class or at home to improve your muscle strength.  Before you begin, remember to review our exercise tips.

Benefit to dancers: Strengthened hip flexor muscles and improving balance on one leg (which helps with turns and static poses).

All of these exercises need the band to be stabilized by a stationary object low to the floor.  At home, this could be a sturdy table, bed post or other heavy piece of furniture. In class, you could use a partner - just remind the students to check their bands for small tears which could cause the band to snap.

Slow Degages to the Side (Hip Abduction / Adduction)
Loop the band around your ankle and attach the other end to the sturdy object.

Stand in parallel with your working leg furthest from the stable object (the band should stretch behind the supporting leg).  Slowly lift your leg to the side until it is lifted off the ground (approx. 6-12 inches).  Slowly lower back to ground.  Repeat 10-20 times parallel with a flexed foot and 10-20 times turned out with a pointed foot.

Keeping the band on the same ankle, rotate your body so they working leg is now the closest to the stable object.  Repeat 10-20 slow degages parallel and then turned out with the same leg (abduction).

Switch the band to the other ankle and repeat with the other side.

Teachers should watch for:  Proper alignment of the rest of the body.


Slow Degages to the Front (Hip Flexion)
Loop the band around your ankle and attach the other end to the sturdy object.  Face away from the band.  Slowly tendu your leg to the front until it is lifted off the ground (approx. 6-12 inches).  Hold and then slowly lower back to ground.  Repeat 10-20 times parallel with a flexed foot and 10-20 times turned out with a pointed foot.

Switch the band to the other ankle and repeat with the other side.

Teachers should watch for:  Proper alignment of the rest of the body - avoid leaning or bending of the upper body.




Slow Degages to the Back (Hip Extension)
Loop the band around your ankle and attach the other end to the sturdy object.  Stand facing the band.  Slowly tendu your leg to the back until it is lifted off the ground (approx. 6-12 inches).  Hold and then slowly lower back to ground.  Repeat 10-20 times parallel with a flexed foot and 10-20 times turned out with a pointed foot.

Switch the band to the other ankle and repeat with the other side.

Teachers should watch for:  Proper alignment of the rest of the body - avoid leaning or bending of the upper body.

Variation:  To target the butt and lower back region, perform the exercise with a bent knee (sort of like an attitude position).  Make sure to keep your abs tight to avoid excess strain on the lower back.


Getting bored? Try these variations to keep class interesting:

• Change the timing - Degage out on 1, hold 2, close 3, 4
• Change the timing - Degage out on 1, 2, hold 3, close 4
• Add small pulses instead of repetitions - Degage out on 1, small pulses for 6 counts and close
• Perform the exercises lying down
• Perform the exercises with a bent leg (sort of like an elongated attitude position
• Open the leg with a flexed foot, close with a pointed foot or reverse
• Change the body position to target different hip muscles - try ecarte devant, croise, efface

References and Further Reading
LiveStrong: Theraband Exercises for the Hip
ACE Fitness: Standing Hip Abduction
Performance Orthopedics: Lower Extremity Rehabilitation Program

Remember:  While TheraBands are endorsed by the American Physical Therapy Association (APTA) and are versatile, portable and easy-to-use, you should consult with your doctor or health care provider before beginning a resistance program or any exercise program. While using the band, stay attuned to your body.  If any exercise hurts... stop!  Don't over-do.