As a dancer, how can I strengthen my core?
There are a few certainties in the dance world. Legs are going to hurt. Arms, back and hips are going to hurt.
Oh, and let’s not forget one more certainty. “Dancers better be doing their core work.”
Is there any certainty that “core work” can make dancers stronger and reduce dance pain? If so, then what exactly is the “core” and how does it affect dancers?
There are probably many definitions of dancer core work.
From a dance medicine viewpoint, there are two “core” perspectives that we routinely see contributing to dancer injuries.
- The Northern Core – upper body including shoulder blade stabilizers, muscles in the back of the neck, and front of the chest
- The Southern Core – lower back stabilizers, hip external rotators and hip flexors
While the “Northern Core” provides the primary foundation for arm and head movement, the ‘Southern Core” is the backbone for hip, leg, and foot control. Don’t forget that these two regions also support each other. A strong and stable upper body supports the lower area and better lower control makes the upper region move more effectively.
Poor Northern Core control is often a main contributor to dancer headache, neck, shoulder, and arm pain. Without addressing those “core strength’ issues, it will be almost impossible to make the dancer feel and perform better.
It’s the same kind of story with dancer foot, ankle, knee, hip, and lower back pain issues. Sure, one can focus on the foot in cases of big toe or midfoot pain (and that is part of the treatment). However, if any Southern Core issues aren’t fully investigated and treated, then the foot pain will likely continue.
In our latest collaboration with BackStageSoCal.com, we jump right into a “stronger” look at both Northern and Southern Core issues. We look at the different joints in each areas and what can lead to pain. We also discuss how to address these issues. To learn more about how you can strengthen your core, visit https://backstagesocal.com/2019/10/03/q-as-a-dancer-how-can-i-strengthen-my-core/.
Focused central strength – shoulders/necks/upper chest and lower back/buttocks/hips – is essential for dancers, and many dance injuries I see are due to deficits in the key core areas. A strong and stable upper body that supports the lower area and gives the dancer better lower control makes the upper region move more effectively and contributes to painless moves across the dance floor.
If there are any concerns, contact our office to learn more about Dancer Core Strength and how to either reduce or treat dance injuries.
