How to flat foot dance

Key Benefits: The movements of the dance are very intense - the glutes, hamstrings, quadriceps femoris and calves are actively engaged in different step sequences.

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5. Bachata

Feature: Develop body flexibility, exercise leg joints. Another pair dance with a high emotional component (in the presence of an experienced partner, all these supports increase faith in yourself and the world around you).

Main pluses: Elements of dance well strengthen the joints of the ankle, knees, pelvis. The gluteal muscles and thighs receive a large load.

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6. Contemporary

Feature: Stretch training. The muscles of the legs are involved depending on the production (there are many different techniques and techniques in this style of dance). Dance-experiment, the relationship of the body with breathing, voice, energy. Often combines classical dance, modern jazz with oriental practices (qigong, yoga, Pilates).

Key Benefits: The practice of alternating tension and relaxation of a variety of muscles. Teaches self-control in all meanings of this phrase.

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Bachata - a pair dance with a high emotional componentPhoto: Shutterstock

Attention!

Contemporary, as a rule, they dance barefoot. An untrained person with weak muscles and ligaments in the feet can exacerbate their problems if they exercise too hard. An unexpected load on a foot that does not have the support of a sneaker is traumatic.

IMPORTANT!

Not all dances are equally useful

Many have seen, at least in the movies, what the well-worn legs of famous ballerinas look like. Professional ballet, alas, is not about foot health. “Ballet legs” is the result of many years of exertion, attempts to force oneself to perform movements that are not provided for by nature (work on pointe shoes). A common problem in ballet is osteoarthritis of the finger joints, which develops due to huge overloads and, accordingly, wear. This is a high price to pay for the opportunity to do what you love. But we are not talking about professional, but amateur dances. Can there be problems?

- With a gradual, non-excessive load during dance classes, there should be no problems with the feet, says Olga Chizhevskaya, executive director of the League for the Promotion of Podiatry. - They begin in the event that a person consciously goes to overcome. For example, she is engaged in sports dancing and preparing for competitions. Adolescents with the so-called “hypermobility syndrome” often face deformities of the foot (they have an excessively mobile ligamentous-articular apparatus). Excessively actively training, they may well “earn” the overpronation of the foot (blockage and subsequent flat feet). This, in turn, provokes microtrauma, subluxations and a whole cascade of problems with the entire musculoskeletal system. The situation is aggravated by the fact that, unlike adults, juniors, receiving serious loads, rarely use preventive measures from the arsenal of sports medicine (individual insoles, taping, etc.).

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DANCES AS A MEANS OF PREVENTION OF FOOT DEFORMATION

One of the urgent problems of the present time is the problem of violations of foot deformity in children.

Dance and choreography are presented as effective means of combating postural disorders and preventing the development of chronic diseases of the musculoskeletal system.

Flatfoot is a deformity of the foot characterized by flattening of its arches. There are two types of foot deformity: transverse and longitudinal. With transverse flat feet, there is a flattening of the transverse arch of the foot.

With longitudinal flat feet, there is a flattening of the longitudinal arch, and the foot is in contact with the floor with almost the entire area of ​​the sole. In rare cases, a combination of both forms of flat feet is possible. The consequences of flat feet often manifest themselves in a negative way for the rest of your life. The whole body suffers from an improperly formed foot.

In matters of prevention of flat feet, an integrated approach is important, which includes: foot hygiene, proper footwear, prevention of chronic, long-term diseases. But the most important thing is a well-organized motor mode. There are many ways to prevent the disease: therapeutic exercises, walking barefoot, the use of home-made or specialized mats with a relief surface, massages.
Experts refer to regular dance classes as the most effective methods. Dancing classes are an effective means of preventing violations of the physical development of schoolchildren. The health benefits of dancing are enormous. Dance classes have a number of advantages in comparison with other types of motor activity. Let's consider some of them.

1. Dance is a synthesis of music and movement. Music, as a means of physiological influence, is used in many sports and activities, but a truly organic fusion of music and movement can only be achieved in dance.

2. The dance involves literally all muscle groups; from the muscles of the foot to the mimic muscles of the face.

3. Dance is a complex of all kinds of physical exercises. Dance is both slow walking, and fast running, and a swift jump; it is a quick explosive movement and a static posture; this is an energetic lightning-fast rotation of the whole body and a barely perceptible movement of the finger of the hand; dance is the ultimate tension and complete relaxation of one or another muscle group.

4. Dance is natural and inherent in a person, just like breathing itself. Dance is available to everyone, dance accompanies a person from his birth to old age.

5. Dance is always delight and joyful emotions.

As a rule, in dance, a fairly large load is placed on the legs, and especially on the feet. With the help of special exercises from dance training, you can correct such a disease as flat feet, and generally strengthen your feet. It must be remembered that this may require a rather long period. Therefore, in remedial classes, the principle of consistency is dominant, requiring regular classes, not allowing unjustified breaks. Since corrective effects can occur under the condition of an unchanged order of exercises, their repeated repetition. Only systematically planned, purposeful work will effectively solve the problems of correction and rehabilitation of children.

Prevention of flat feet
- walking barefoot on uneven surfaces - pebbles, sand, grass, earth or on a special massage mat at home,
- foot massage, for example, with a rubber ball with spikes.
- gymnastics for the feet, including such simple exercises as walking on toes and on the heels, on the inside and on the outside of the foot, lifting the heels off the floor (while the toes remain on the floor), "creeping" movements of the foot forward and backward with using your toes,
- try to pick up various objects from the floor with bare feet,
- "Swedish" wall - climbing on it, the child strengthens the muscles of the feet, improves their blood supply and coordination of movements. - pouring cool water on the feet, you not only stimulate blood circulation in the legs, but also harden the entire child's body.

Starting position (hereinafter I.P.) lying on the back.
1. Plantar and dorsiflexion of the feet, holding in each position for 4-6 seconds.
2. Bicycle leg circles with emphasis on foot movements.
3. Simultaneous clenching of the fingers and toes into fists, followed by spreading the fingers.

4. Circular movements of the feet in and out slowly with maximum amplitude.
5. Capturing a large object (ball, sandbag) with the feet, shifting it behind the head with subsequent return to I.P.
6. Alternate and simultaneous stretching of the heels for 4-6 seconds.
7. I.P. Lying on your back, legs bent at the knee (KS), hip (TBS) joints, the soles are on the floor. Breeding and bringing together the heels.
8. I.P. as in 5. Alternate and simultaneous lifting of the heels from the floor with retention for 4-6 seconds.
9. I.P. as in 5. Breeding the legs with the setting on the toes, mixing with the setting on the heels.

I.P. sitting on the floor. Hands on the back. Legs are straight.
1. Alternate straight leg raises with simultaneous dorsiflexion
2. stop and hold for 4-6 seconds.
3. Straight leg raise, foot dorsiflexion. Flexion of the leg in the CS simultaneously with plantar flexion of the foot. Extension in the CS, plantar flexion of the foot, acceptance of I.P.
4. I.P. sitting on the floor. Hands on the back. The legs are bent in the COP, TBS, the feet are on the floor. Breeding and bringing together the heels.
5. I.P. as in 3. Capturing small objects in front of you, shifting on both sides of yourself, and then returning to the place.
6. I.P. as in 3. Capturing a large object with the feet, straightening the legs in the CS, returning to I.P.
7. I.P. as in 3. Corrugation with the feet of the rug.
8. I.P. as in 3. Rolling a small ball with each foot.
9. I.P. as in 3 Skating with the feet of a stick.
10.I.P. as in 3. Breeding the legs with the placement on the heels, mixing with the placement on the toes.

I.P. standing

1. Rise on toes.
2. Heel raises
3. Half squats on toes.
4. Rise on the outer arches of the feet.
5. I.P. standing, socks together, heels apart. Half squats.
6. I.P. standing on a gymnastic stick. Squats.
7. Walking in place without taking your toes off the floor.
8. Turns of the torso to the sides without taking the feet off the floor
9.

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