Final Turnout: So by now you have tried the Turned Out Incline Plane (TIP) from here.
Chances are you got cramps trying to hold a full turnout that we dealt with in the previous article. If not – Congratulations. You are ready for the next step of moving your foot partially off the blocks. We will talk to those of you who are ready for this in the next newsletter.
But for now, let’s answer the question presented yesterday.
What were those antagonists that cause those cramps? We know that the muscles that cramped up are the extensors and lateral rotator of the hips. So who are their “line of pull enemies” or antagonists?
Improve Your Final Turnout
They are the flexors and medial rotators of the hip:
- All 4 adductors (Brevis, Longus, Magnus and Gracilis) flex the hip and rotate it medially. Tightness in any one of them can put up enough of a fight to cause the cramps.
- Pectineus, which is technically a hip flexor also medially rotates and flexes the hip.
- Tensor Fascia Latae is a medial rotator as well as a flexor of the hip. This muscle strongly dislikes the Turn Out Position. First Position especially.
- Other medial rotators such as the gluteus medius and minimus as well as the medial hamstrings may not be super happy in turnout, but don’t pull too hard as that can cause cramps.
So if you want to reduce the cramps in your turnout, work on these guys first:
- Adductor Longus
- Adductor Brevis
- Adductor Gracilis
- Tensor Fascia Latae
Zaichik Stretching Techniques are designed to lengthen each one separately and quickly.
Let us show you how you can dramatically improve your Turn Out, steadily, safely, painlessly and quickly with the use of the ZST
The Ballet Turnout program contains specific turn out warm-up & conditioning techniques
The routine begins with mobility exercises, followed by specific warmup and conditioning techniques that will prepare your body for the special stretching techniques that follow. Not only that, these exercises will also make your newly gained flexibility permanent, they will speed up flexibility gains as well as make you strong and in control of your body. You’ll feel lighter than ever!
Click here to learn more about our Ballet Turnout program!