My Kinesiology

Rachel Marie Kimball

Dance 342 Pam Musil

Personal Assessment
Foot,
Tarsus,
Ankle

Knee/Leg

Skeletal Deviations and

Muscular Imbalances
Mortons Short Toe

How it influences my personal

technique
It affects my ability to balance well. I
tend to supinate if I cant get on top of
the metatarsal heads just right.

Very slight Tailors

Bunion
Very slight claw on last
two toes on both feet

I dont feel as though this affects my

technique.
Knowing that I have this has made me
consider how it may affect my ability to
balance without supinating the feet.

--

Slight Genu Varus

I dont feel as though this affects my

technique. (It is very slight.)
When looking at the way my pelvis is
experiencing torsion, it makes sense
that one leg would be slightly longer
than the other. This would affect my
ability to maintain good posture, which
would then impact my ability to execute
well balanced turns.

--

Leg Length Discrepancy

Left femur slightly
longer

Pelvis

Slight anterior tilt

TorsionLeft os coxa
tilted slightly more
anteriorly than the right os
coxa
Anterior snapping of the

This affects my balance and my ability

to perform proper plies. And as we
discussed in class, the pelvis is often the
source of other variations in the body.
If its doing something funky, the rest of
the body will respond.
YeahI need to get this fixed! I
assume that this is what is affecting the
difference in my leg lengths. I know
that it affects my posture.
I experience problems with this when

Corrective Needs
I need to stretch and strengthen my
pronators, supinators, and intrinsic.
(Figures: 1, 2, 3, 4, 5, and 6)

I need to stretch and strengthen my

pronators, supinators, and intrinsics.
(Figures: 1, 2, and 5)

Helpful Imagery
I imagine the pull of energy going
upward and downward through my
midline. It also helps to imagine my
toes fanning out to support my
balance.
-When I think more about the midline
running through the pubic symphesis,
Im able to pull my weight closer to
the midline, thus counteracting the
tendency to supinate the feet.
--

Getting my pelvis realigned and

keeping it in place will help the
alignment of my hip socket. By
stretching and strengthening my hip
flexors and extensors, I can improve
the muscular imbalances in my legs.
(Figures: 9, 10, 12, 13, 14, 17, 18, 19,
and 20)
I need to strengthen the abs and
pelvic floor to keep my pelvis in line.
(Figures: 9, 10, 13, 14, 21, and 23)

Perhaps it would be helpful to just

imagine the flow of energy going into
the floor as well as rising upward.
Thus, I can help my right leg
experience the same amount of
lengthening.

I need to strengthen the abs and

pelvic floor to keep my pelvis in line.
(Figures: 9, 10, 13, 14, 15, 16, 19,
and 20)
By releasing the hip flexors and

Once the pelvis is realigned, I can use

the images to help keep it in place: a
basket full of berries; the upward and
downward pull of energy; etc.
I can imagine a crane when working

It is helpful for me to think about

dropping the sacrum and engaging the
pelvic floor. I imagine the upward
and downward flow of energy so that
I dont feel the need to tilt the pelvis.

Spine,
Neck

Shoulder,
Scapula

Arm,
Elbow

hip

carrying the leg from front to side. I

also tend to pop it on purpose when
stretching my adductors.

Slight functional scoliosis

(Thoracic region)

This affects my posture. It is related to

the way my pelvis tilts and the way that
my right shoulder rests higher than the
left.

Head slightly forward

This is possibly a result of my pelvis

tilting anteriorly, thus contributing to
poor posture when I sit, and even at
times when I am dancing.

Shoulders slightly forward

This affects the way I carry my arms

when I dance (especially in second
position).

AsymmetryRight
shoulder slightly higher
than left

This affects the way I carry my arms

when I dance, taking away the
symmetry of things.

Slight valgus

I dont feel as though this affects my

technique.

strengthening the psoas I can reduce

the amount of tension in the hip
socket. I also need to stretch the
hamstrings more.
(Figures: 9, 10, 11, 12, 13, 14, 15, 16,
19, and 20)
If I can correct the way that I carry
myself (and where I choose to carry
my bags), and if I can get my pelvis
realigned, then perhaps my spine with
get back in place.
(Figures: 21, 22, 23, 33, and 34)
Aligning my pelvis will help correct
this. I also need to strengthen the
muscles along my neck, spine, and
shoulders.
(Figures: 24, 28, 33, and 34)
Like with the forward head, I need to
strengthen and also stretch the
muscles of my neck, spine, and
scapula.
(Figures: 27, 28, 29, 30, 31, and 32)
I need to relax the shoulder and neck
on my right side, and also strengthen
the muscles of the scapula to help
ground it.
(Figures: 25, 26, 29, 30, 31, and 32)
--

the leg to ensure I am accessing the

psoas. It also helps to imagine a gust
of wind coming from behind and
flower under the leg to help it lift.

Lengthening the spinethe upward

and downward pull of energy.
Imagine a fountain coming up the
spine and relaxing the muscles.

Imagine that the head is a balloon

attached to a string that is floating
straight up.

If I think about the scapulas sliding

down the back, I feel as though my
shoulders pull back.

Like with the forward shoulders, I

think of the right scapula sliding
down the spine.

--

Personal Training Program

Cardiovascular

Strengthening
(20-30 min.)
Stretching
(15 min.)
Imagery

Monday
Run 20-30 min.
(Approx. 2-3
miles)
Upper Body

Tuesday
Run 20-30 min.
(Approx. 2-3
miles)
Lower Body

Wednesday
Run 20-30 min.
(Approx. 2-3
miles)
Core

Thursday
Run 20-30 min.
(Approx. 2-3
miles)
Upper Body

Friday
Run 20-30 min.
(Approx. 2-3
miles)
Lower Body

Saturday
Run 20-30 min.
(Approx. 2-3
miles)
Core

*Balloon Head
*Fanning Toes
*Fountain flowing
up the spine
*Scapulas sliding
down honey

*Balloon Head
*Fanning Toes
*Fountain flowing
up the spine
*Scapulas sliding
down honey

*Balloon Head
*Fanning Toes
*Fountain flowing
up the spine
*Scapulas sliding
down honey

*Balloon Head
*Fanning Toes
*Fountain flowing
up the spine
*Scapulas sliding
down honey

*Balloon Head
*Fanning Toes
*Fountain flowing
up the spine
*Scapulas sliding
down honey

*Balloon Head
*Fanning Toes
*Fountain flowing
up the spine
*Scapulas sliding
down honey
Make reference to figures in the Appendix

Bibliography
Clippinger, Karen S. Dance Anatomy and Kinesiology. Champaign, IL : Human Kinetics, 2007. Print.
Franklin, Eric. Conditioning for Dance : (training for Peack Performance in All Dance Forms). Champaign (IL): Human Kinetics, 2004. Print.
Musil, Pam. Dance 342: Kinesiology and Related Sciences for Dancers. Print.
Franklin, Eric. Dynamic Alignment Through Alignment. Champaign (IL) : Human Kinetics, 2012. Print.
Nuttall, Ron. Brigham Young University Dance Training Room. 2011

Appendix

Foot and Ankle

Fig. 1: Clippinger, pg. 341

Fig. 2: Clippinger, pg. 343

Fig. 3: Clippinger, pg. 344

Fig. 4: Clippinger, pg. 348

Fig. 5: Clippinger, pg. 349

Fig. 6: Franklin 2, pg. 159

Fig. 7: Clippinger, pg. 356

Fig. 8: Clippinger, pg. 357

Knee/Leg

Fig. 9: Clippinger, pg. 282

Fig. 10: Clippinger, pg. 285

Fig. 11: Clippinger, pg. 201

Fig. 12: Clippinger, pg. 202

Fig. 13: Clippinger, pg. 224

Fig. 14: Clippinger, pg. 225

Fig. 15: Clippinger, pg. 220

Fig. 16: Clippinger, pg. 227

Fig. 17: Franklin 2, pg. 164

Fig. 18: Franklin 2, pg. 165

Fig. 19: Franklin 2, pg. 160

Fig. 20: Franklin 2, pg. 161

Pelvis, Spine, and Neck

Fig. 21: Clippinger, pg. 125

Fig. 22: Clippinger, pg. 139

Fig. 23: Clippinger, pg. 136

Fig. 24: Clippinger, pg. 138

Shoulder and Scapula

Fig. 25: Clippinger, pg. 435

Fig. 26: Clippinger, pg. 434

Fig. 27: Clippinger, pg. 449

Fig. 28: Clippinger, pg. 450

Fig. 29: Nuttall

Fig. 30: Nuttall

Strengthen muscles of the Scapula:

Stand against the wall, making sure the scapular is pressed back.
Slowly lift the arm until your hand is positioned straight above your head, all the while keeping the scapula pressed against the wall.
Slowly return the arm to the beginning position.
Repeat 10 times.

Figure 31: Nuttall

Stretch the Pectoralis Minor and Major:
Lie down on the floor and place the arm of the tight pec. out at
a 90 degree angle.
With the opposite arm, press the body taking the leg with it to
gently stretch the pec.

Figure 32: Nuttall

Improve mobility of the shoulder joint:
Lie down on the floor on your side and take your arm at a 90
degree angle, pressing the palm into the floor.
Move the shoulder joint around in a sequence of directions
with multiple repetitions:
o Up and down
o Forward and back
o Side to side
o Clockwise and counterclockwise

Additional Images

Fig. 33: Franklin 2, pg. 176

Fig. 34: Franklin 1, pg. 338