Dance Injury Prevention Exercises


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Part 1

  1. Lie on your side with your knees bent to 30 degrees.
  2. Stack your hips directly on top of each other.
  3. Rotate your top knee up. Avoid letting your hips roll back.
  4. Lower knee and repeat 30 times.

Part 2

  1. Maintain same position.
  2. Lift your top leg in-line with your hip.
  3. Rotate your knee down and up without letting your hips roll back.
  4. Repeat 30 times.

Repeat parts 1 & 2 on other side

Supine Passe

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

Seated Resisted Hip External Rotation

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  1. Sit on chair. Place band around upper knees. Place heels on ground
  2. Squeeze outer hip/glute muscles and rotate knees out. 
  3. Complete 2x15

Side Shuffle with Band

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


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  1. Stand on one leg. Lean forward at hip; keep back flat and hips level.
  2. Extend arms toward ground. 
  3. Rotate each direction 20 times. 
  4. Switch standing leg and repeat. 

Standing Resisted Passe

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

Table Pigeon

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  1. Place knee and low leg flat on table.
  2. Lean forward at hips until a stretch is felt in outer hip and glute. Hold for 30 seconds.
  3. Lean towards knee. Hold for 30 seconds.
  4. Lean towards toes. Hold for 30 seconds.
  5. Repeat sequence on other side.

IT Band/Glute Stretch

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