Dance Injury Prevention Exercises
Clamshells

Part 1
- Lie on your side with your knees bent to 30 degrees.
- Stack your hips directly on top of each other.
- Rotate your top knee up. Avoid letting your hips roll back.
- Lower knee and repeat 30 times.
Part 2
- Maintain same position.
- Lift your top leg in-line with your hip.
- Rotate your knee down and up without letting your hips roll back.
- Repeat 30 times.
Repeat parts 1 & 2 on other side
Supine Passe

- Lie on your stomach with legs turned out and hips flat on the table
- Engage glute muscles to bring one foot up to the opposite knee into passe
- Raise the leg in passe slightly off the table without rotating your hip backwards
- Complete 10 repetitions. Repeat on other side.
- Do 3x10 on each leg
Seated Resisted Hip External Rotation

- Sit on chair. Place band around upper knees. Place heels on ground
- Squeeze outer hip/glute muscles and rotate knees out.
- Complete 2x15
Side Shuffle with Band

- Place a resistance band around your lower thighs (beginner) or ankles (advanced)
- Separate feet a little wider than hips width distance.
- Sit into a mini squat (knees bend to around 30-45 degrees). Tuck your tailbone underneath you.
- Step to the side and follow with other leg without bringing feet closer than hips width distance. Keep hips level
- Take 10 steps with the right leg leading and then 10 steps with the left leg leading. Complete 3 times.
Airplane

- Stand on one leg. Lean forward at hip; keep back flat and hips level.
- Extend arms toward ground.
- Rotate each direction 20 times.
- Switch standing leg and repeat.
Standing Resisted Passe

- Secure band in-line with knee. Place loop around lower thigh on opposite side.
- Peform a passe against resistance.
- Avoid letting your hip hike. Keep hips level.
- Complete 3x10 on each side.
Table Pigeon

- Place knee and low leg flat on table.
- Lean forward at hips until a stretch is felt in outer hip and glute. Hold for 30 seconds.
- Lean towards knee. Hold for 30 seconds.
- Lean towards toes. Hold for 30 seconds.
- Repeat sequence on other side.
IT Band/Glute Stretch

- Lie on your back. Place strap around your foot.
- Pull your leg across your body until a stretch is felt in glute, outer hip, or outer thigh.
- Hold for 45 seconds.
- Complete on other side. Repeat twice.