Exercises for eversion of the feet. Hip eversion exercises

Each exercise in rhythmic gymnastics, and indeed any movement, even in dancing, depends on one very important natural aspect– eversion of the legs. The very concept of eversion is reflected in medical reference books and is mentioned in methodologies for practicing rhythmic gymnastics. But how can we understand the degree of eversion of the foot and can it be developed with the help of exercises?

Why do you need to develop turnout and what exercises help develop it?

Eversion itself is the effort made to turn the limb outward. In medicine, this ability is called supination. It is easier to explain the process of eversion using the example of hands - if you stretch your hands in front of you with your palms down, and then turn your palms up without changing the position of your hands, you can see at what level the hands are supinated. With legs it's a little more complicated.

In order to independently check the turnout of your legs, just try to stand so that the heels of your feet touch each other with their spur bones. If one foot turns perpendicular to the leg, the second is unlikely to take the same position.

Immediately upon admission to rhythmic gymnastics classes, the future coach checks the eversion of the hip joint. There are several aspects on which eversion will depend:

It is quite possible to develop eversion, because it is not innate and incorrigible physical quality(only in some individual cases). Developed eversion allows you to perform hip abductions with high amplitude when the gymnast herself is in the frontal surface while maintaining balance.

Here are some simple ground exercises to improve turnout:

• Sit on the floor with your knees pressed to your chest and your toes held with your hands. While tilting your body down, try to straighten your legs, while keeping your feet turned out (as in the first position). Slowly return to the starting position.
• Sit on the floor, connect your legs with your feet, and lower your knees to the edges (frog pose). Bring the joined feet as close to the groin as possible. The body can be tilted forward.
• Similar to the previous exercise, but performed while lying on your stomach. The soles of the feet are pulled together towards the groin, while the back bends as much as possible and stretches upward.

Among female athletes and dancers there is a concept of “upper” and “lower” turnout. It happens that one person has an amazing “upper” eversion - when the groin area opens perfectly, but there are difficulties with eversion lower limbs– legs, feet, knees. There are also opposite features, but in any case it is worth working on yourself and the ability of your legs to turn out.

Turnout and flexibility

As you can see in the turnout exercises, they are similar to some flexibility and stretching exercises. This is not surprising, because the development of flexibility and leg rotation are closely related.

Static and dynamic exercises, as well as mixed complexes, help develop flexibility. To more effectively develop flexibility, it is worth considering some factors:

There are 2 main ways of stretching and hanging flexibility levels. The first is based on multiple repetitions of the exercise, where the amplitude of movement gradually increases. The second method is static, in which repetitions are not important, but maintaining a given time in an extended state. Typically, such exercises are performed with complete relaxation bodies.

Foot strengthening activities

Of course, all athletes, and especially gymnasts, must have very hardy, trained and flexible legs. And absolutely all the loads must be withstood by one part of the leg – the foot. To strengthen your feet, you can use the following exercises:

• Get down on your knees, take in right hand right foot and try to pull it as close to your back as possible;
• Take a lunge position - one leg is bent at the knee, the other is laid back and parallel to the floor. Change the position of your legs with a sharp jump, without transferring the effort to your back, but work with your legs;
• Sit on the floor, one leg bent at the knee, the other straight. Grab the foot of the straight leg with your hands and lower your body onto this leg as much as possible. Pull the toe towards you;
• Attach weights to your feet and stand on a small hill with one foot. Rise onto your toes and descend onto the heel of the leg that stands on the hill.

A pleasant bonus when developing flexibility, eversion and any stretching exercises is that all muscles are stretched and kept in good shape - the abs, arms, and buttocks.

A simple but very effective complex

Many years of experience of coaches and gymnasts themselves have allowed us to select some exercises that work most effectively to develop turnout. As already defined, this concept can separate the upper and lower parts of the leg. Depending on your goals, you can focus on certain exercises.

Exercises to develop upper eversion

Exercises to develop lower eversion

1. Exercise “Fold” - you need to sit on the floor, stretch your legs straight in front of you, place your feet in the first position, toes pointing to the sides. Wrapping your hands around the toes of your feet, you need to bend your stomach to your hips, pulling your feet towards the floor.
2. Exercise “Fold with pull” - the starting position is similar to the previous one, only the hand passes under the knee and clasps the toes. The foot should be pulled towards the floor, but the heel should be pulled up.
3. Exercise “Spider” - from a sitting position and with slightly bent knees, you need to clasp your toes (put your hand under your knee). The toe is pulled towards you, the heel is forward - you need to try to straighten your leg.
4. Exercise “First position” - lying on your stomach, fold your legs into 1st position, bringing the entire edge of the foot to the floor as much as possible. You can put your feet under the sofa or have someone put pressure on your feet.

Almost every girl who dreams of victories in rhythmic gymnastics has the potential and opportunities to develop her skills. Therefore, despite any comments or refusals to be accepted into the section, you need to exercise, increase the flexibility and eversion of the joints.

Turnout and straight twine

Oleg Vasiliev

Turnout is probably the most important, if not “mysterious” quality in choreography. and like everything that is not completely understood, inversion gives rise to a lot of rumors and opinions that are very authoritative, but often deeply erroneous. however, if we consider Eversion from a medical point of view (anatomy and physiology), much becomes clear.

We will not overload readers with medical terms and will immediately move on to the practical part, that is, to an analysis of typical questions and misconceptions.

Turnout- the property of the hip joint to produce maximum external rotation. It is assessed in the first position with straightened legs, when the involvement of the knee and ankle joints is completely excluded.

Many people mistakenly believe, on the contrary, that inversion is the ability to take the first position at any cost! To do this, they try to maximally develop not only the hip, but also the knee and ankle joints. Such “specialists” call it upper, middle And bottom eversion.

It is not difficult to increase such mobility in the knee and ankle joints in children, but this mobility will be pathological. Children with "developed" average And bottom eversion will periodically experience pain in the knee and ankle joints. Their joints will begin to wear out, and they will be at risk for serious joint problems later in life. Such children will not be suitable for professional dancing.

Thus, no average(in the knee joint) and bottom(in the ankle joint) eversion does not exist from a physiological point of view! There is only one eversion - in the hip joint. And it is precisely this that determines the ability to perform classical dance.

All movements, all steps in classical dance are designed for the correct turnout structure of the dancer. With an inverted body, all exercises at the barre and in the middle will be performed on other muscles that are completely unsuited for this. As a result of such unnatural work, the muscles will begin to increase in size, distorting the figure of the future artist. This is the main reason congestion legs, so-called “breeches” on the thighs, “cups” on the calves, etc.

Another fairly common mistake is not understanding the difference between an inversion and a straight split. For some reason they are pulled at the same time or, without any understanding, they alternate exercises at the barre or ground gymnastics, either for turning out or for stretching on a straight split.

What is the difference between a turnout and a straight split? If eversion depends on the structure of the hip joint, then straight split is determined by the extensibility of the adductor muscles and their tendons. Almost any child can be stretched into a straight split. Eversion is not for everyone.

We cannot influence the structure of the pelvic bones and femur, but we can influence the condition of the soft tissues surrounding the hip joint. The most important thing here is to understand which soft tissue structures we can stretch and which ones we absolutely should not touch. Under no circumstances should the joint capsule be stretched - it can be damaged or cause instability of the hip joint. But you can work on the ligaments of the hip joint. These ligaments allow you to move your leg to the side in an inverted position, so stretching into an inverted straight split is not a problem. To do this, it is enough to work well on all kinds of frogs on the stomach and on the back with the heels brought as close to the body as possible (photo).

The difficulty begins when you bring your straight legs from a reverse split to the first position (it’s best to do this while lying down). You will see how the turnout “falls” - as the legs are brought together, the knees begin to “look” more and more forward. This occurs due to the structural features of the ligaments of the hip joint. And you can also work on these connections. "Get" to them in a frog will not work. They are put to work in the demi-plie position, which is best placed on the floor, it will turn out cleaner.

Thus, grand plie is responsible for the straight split, and demi plie- for turnout. And the subsidence is lower grand plie is a mistake both in choreography and in orthopedics, and does not give anything other than unnecessary and even harmful overstretching of soft tissues.

When should you start doing turnout and straight splits?

On a straight split, you can begin to stretch in early age. But even at 9-10 years old, a child can be stretched “from scratch” into an ideal straight split.

Eversion, or more precisely, the ligaments of the hip joint, can also begin to be pulled from childhood. But you will not achieve perfect eversion in any child by the age of 10. The fact is that eversion, unlike flexibility, gradually, naturally increases as the musculoskeletal system develops, reaching its maximum by the age of 18. Until this age, the adoption of the reversible first position will certainly not be complete.

Therefore, when selecting for choreographic schools, it is so important to predict further trends towards the formation of natural physiological inversion in young applicants.

Let's look at some practical nuances and notes on the formation of turnout and straight splits.

If you slightly increase the lumbar deflection, then taking the inverted position of the legs while standing and sitting in a straight split will become much easier. But this is self-deception. Eversion is only permissible when the spine is fully straightened. In all standing positions and on the floor, you should keep your lower back as straight as possible. This is the only way to achieve the correct alignment lines;

In the frog, lying on your back, you should “press” your heels up, and while lying on your stomach, push down. Thus, the lower leg and thigh will be in the same plane, and incorrect inversion in the knee joint will be eliminated;

Exercises by type lotus violate the thigh-shin plane and, thereby, form an incorrect “average” eversion. This exercise should be done only on the recommendation of an experienced teacher if there is a special kind of stiffness in the knee joints;

We strongly do not recommend stretching the “lower” eversion in the ankle joint, as it creates a risk of instability of the ankle joint, leading to hallux valgus deformity arch of the feet up to Hallux valgus. Usually, after such stretches, the jump “falls” and the lift and “birdie” change for the worse.

In conclusion, we emphasize that exercises at the barre and ground gymnastics in classical dance have passed the test of time for many years and fully comply with the laws of orthopedics. Any attempts to independently modify the turnout in any other way will bring nothing but harm. Seek advice only from experienced teachers!

This is one of the most painful topics for dancers, especially beginners. Something you can’t do without in any professional dance direction, from classics to modern choreography. Something that is so difficult to develop in the absence of natural data.

The concept of “turnout” comes from classical dance, so perhaps it is most correct to turn for a definition to the master of Russian ballet, professor of choreography, Agrippina Yakovlevna Vaganova, or more precisely to her work, the wonderful book “Fundamentals of Classical Dance”. Turnout is an anatomical inevitability for any stage dance that wants to cover the entire range of movements conceivable for the legs and impossible to perform without turnout. Inversion consists in the fact that the knee turns outward much further than is typical for it, and the foot turns outward along with it - this is a consequence and partly an auxiliary movement, and the purpose of the turn is to turn top part legs, femur. As a result of this rotation, freedom of movement in the hip joint is obtained, the leg can be moved more freely to the side, and the legs can also be crossed with each other. In the normal position, leg movements are very limited by the structure of the hip joint.

Depending on the generosity of Mother Nature, everyone has their own individual characteristics, so turnout can be congenital or acquired. It is much easier for someone who is naturally turned out, but this also has its own nuance.

Development of upper eversion:

"Butterfly"

Sit down, bring your feet together, open your knees and try to put them on the floor. Make sure your back is straight and the back of your head is stretched toward the ceiling. If your knees are on the floor, carefully lean forward, try to touch your stomach to the floor, be sure to keep your back straight without bending your neck. Your goal is to lie on your stomach on the floor in a butterfly position. Optimal time 5-10 min.

"Coal"

Extend your legs to the sides “try not to put your feet on the floor, only your heels should be on the floor). Place your tummy on the floor. Your back should be perfectly straight; if you can’t touch the floor with your stomach, stretch your arms forward to your limit. Maintain your position, constantly trying to lie on the floor with your stomach (not your forehead). The optimal time is 5-10 minutes.

"Frog"

Lie on your stomach, spread your knees as far apart as possible, and bring your feet together. It is very important that your heels are close to each other and lay clearly on the floor, ask for help holding your partner's feet or place them under a closet or sofa. While holding this position, try to bring it as close to the floor as possible. Ideally, your hips should be on the floor, just like your feet. The optimal time is 5-10 minutes.

"Cord"

The favorite cross split is also very effective in the fight for turnout. So we sit on the cross splits for 5-10 minutes.

Development of lower eversion

"Reversible fold"

Sit on the floor, turn your feet to the first position, your feet are in a flex position (towards you), your knees are extremely stretched. Grasp the toes of your feet with your hands and forcefully pull them to the floor, at this time fold your chest towards your feet. It may seem difficult at first, but don't give up, it only takes 2-3 minutes.

"Pleat with toe pull"

Same position, now we crawl our hand under the knee of the same name and grab the bone and toes. We pull our toes towards ourselves and our heels towards the ceiling, we try to stretch our knees as much as possible, 2-3 minutes will be enough. The same with the other leg. In the last advanced version, we do the same thing, but with both hands and both legs at the same time.

"Spider"

In a sitting position, bend your knees, extend your hands under your knees and clasp the bone and toes. Pull your heels forward and toes towards you. Gradually straighten one leg. On average, 10-15 slow stretches of the leg forward, then repeat the other.

"Position Number Bath"

We lie on our stomachs, open our legs in the first position and ask someone to sit on our heels or use a closet, sofa or other suitable object. The main thing is to stretch your knees, not bend them, otherwise there will be no effect.

"Legs Up"

This exercise is dynamic, so it will help, on the one hand, to relieve accumulated tension, and on the other hand, the effect of the work done. We lie on our backs, arms along the body, legs in first position. Slowly raise your legs up, maintaining the position. Try to feel how your hips, knees and feet turn, do not relax your legs as you move down. 10 lifts with fltx feet (kicks pointing towards you) and 10 lifts with point feet (toes pulled up).

10.Starting position - sit on the floor, bend your knees, lift them to your chest, grab your toes with your hands. Slowly bend down, straightening your legs and maintaining the inverted position of your feet (1st position). Just as slowly return to the starting position

11.Frog" (passive).

Starting position - lie on your stomach, bend your knees and spread them apart, connect your feet and bring them as close to the body as possible. A variant of the exercise used in martial arts: the second partner stands behind and puts pressure on the sacrum, pressing the lower back to the floor. You can feel the work of the necessary muscles by tightly squeezing the gluteal muscles, as if holding a coin.

12.Starting position – lying on your stomach, legs fixing the first position. Lift your leg up (away from the performer), pull it towards you with your hand and return it to the starting position. Then the exercise is repeated on the other leg. Try to raise your leg as high as possible, keep your stomach on the floor. The exercise is performed to develop turnout and dance step.

13. "Four"

Extend your right leg, bend your left leg and place it on the knee of your right leg to form a “4”. Bend forward with both hands, make sure your back is straight, and stretch the back of your head toward the ceiling. Repeat the same with the other leg. The duration of the exercise is 5-10 minutes.

14. “Letter P”

Lie on your stomach, fold your arms in front of you, spread your legs so that you form the letter P. While holding this position, try to bring it as close as possible to the floor. Ideally, your hips should be on the floor, just like your feet. The optimal time is 5-10 minutes.

15. "The butterfly pulls its legs forward."

Start in the “butterfly” position and, without lifting your heels from each other, stretch your legs forward, straightening your knees. Exercise duration 5 minutes.

16.Ankle eversion exercise.

Lying on your back, straighten your legs, hands behind your head.1. Bend your right leg at the knee towards you. 2.Extend your leg, try to bring your knee as close to the floor as possible.3. To the starting position.

Ideally, your hips should be on the floor, just like your feet. Repeat with the other leg too. The optimal time is 10 times with each leg.

17.The last exercise is to rest the feet, stretch your toes forward, towards you and place them to the sides in the first position, turning your knee and hip.

And here you need to either limit yourself to three subparagraphs and four paragraphs, or dig deep and for a long time. Moreover, it’s impossible to follow the road from here to there in a completely sequential manner. You will have to dig from the beginning from one edge, then from the other, and then from the middle.

In general, the text will be torn in places, incoherent in others, and technical in others. In addition to the opus, one way or another, a thick, thick layer of mysticism and fantasies will be added - which will also require certain energy expenditures to “clear out”, isolating at least something reasonable from this schizoteric junk.

In short, there's a reveal on the horizon. hip joints and everything connected with it.

I see a few big themes right now that need thinking:

Anatomy of the hip joints
- anatomy knee joint(not an obvious thing when mastering the lotus)
- how movement occurs in joints
- what influences the development of lotus (and other similar things)
- muscular system and its development
- joint mobility tests
- what flexibility exercises do (and what they cannot do)
- where injuries begin when developing a lotus (and everything similar)
- the main hopes and failures of trainees
- what are the options for work when everything is really bad?
- what specific exercises will work for what?
- how to connect them with each other
The last three points will go to a closed section.

In general, the whole topic turns out to be very extensive. I assume that the description of the items will take more than one month.

So let's get started.
And we will start directly with anatomy. Otherwise it won't work. Let's not understand what clings to what.

In general, we start with the boring and technical. I'll try to make it simpler and shorter. With minimal text and maximum pictures.

Part 1. Anatomy of the hip joints.

The hip joints are one of the largest joints in our body. And the most important thing is that these are the main, supporting joints - they bear the main load when walking, carrying heavy loads and other joys of life.

The pelvic bones themselves are involved in the formation of three joints:

• pubic symphysis,
• paired sacroiliac joint,
• paired hip joint.

The pubic symphysis and sacroiliac joint are inactive, and in the cup-shaped hip joint, which simultaneously provides stability of the body and mobility of the leg, a fairly large range of movements is possible.

The socket of the hip joint is formed by the pelvic bone and is called the acetabulum. Along the edge of this cavity is the acetabulum, a fibrocartilaginous formation. It increases the depth of the socket by 30%, but its main function is to uniformly lubricate the articular cartilage of the femoral head. synovial fluid(articular).

Inside the acetabulum is the head of the femur, which is connected to the body of the femur by a neck.

Around the joint there is a joint capsule, which contains ligaments that strengthen the hip joint. Another powerful ligament (called the femoral head ligament or round ligament) connects the head of the femur with the floor of the acetabulum.

All the details of the process can be seen more clearly in the film below.
The film is long, but we are only interested in the first 15 minutes. Although the rest is also interesting)

Everything with anatomy! Let's move on to practice.

Part 2. Eversion
This is the first thing covered in a haze of mystery and exclusivity.
What is turnout?

Turnout is the ability to freely turn the legs (from the hip to the tips of the toes) outward, parallel to the line of the shoulders.

It looks like the picture below.
The position is called “butterfly”.

Many people chase this “butterfly”, but not everyone catches it. And the point here is not in diligence and effort, but in anatomy.

By the way, are you aware that not everyone who wants to take part in ballet is accepted? Desire, like grace, is generally not included in the selection list of contestants. The main criteria are age and turnout.

About age a little later. And I’ll tell you about the turnout right now.

To begin with, test No. 1 from the ballet school admission exam

To determine the eversion of the legs, the child is brought to the machine and placed in the first position, holding the torso in a vertical position, then he is asked to squat deeply, gradually lifting his heels so that the hips open to the sides as much as possible (here we look at the attached picture).

The examiner takes his hands on the hips just above the knees and helps the child open up. At the same time, the examiner feels how easy or difficult it is for the child to perform the final position.

With good natural eversion of the legs, both knees move freely to the sides along the line of the shoulder girdles, and the hip part and thighs form a straight line with the knees.

If there is insufficient turnout of the legs, the knees do not open when squatting, but go forward, and cannot be opened with any effort.

If in this position the knees are loosely adjacent to the floor, it means that the applicant has eversion in the hip joints (it is necessary to ensure that there is no deflection in the lower back).

Test No. 3
This is already catching up.

The child stands sideways to the machine in position 1, holding onto the stick. The examiner then lifts his leg to the side 90 degrees and carefully moves it back. In this case, the position of the leg in the everted state is monitored. If a child has insufficient leg eversion, the heel and leg, when pulled back, do not maintain the eversion of the entire leg.

A picture about this is below. Project in your head the trajectory along which the ballerina will move her leg from a sideways position to a backwards position, without changing the turnout and height of the leg.