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Hamstringsby Deborah vogel Author of "Tune up Your Turnout", available at Highland XpressWhenever you see a student who is 'slouching', sitting on the backs of their pelvis, it usually indicates very tight hamstrings. The hamstrings and the lower back work together. Often when the hamstrings are tight, people will feel the discomfort in their lower back, and vice versa. Because the hamstrings attach on the ischial tuberosities (sits bones) to below the knee, you have to have fairly flexibly hamstrings to be able to sit at a 90-degree angle.
Try putting them on a block or a thick book. Can they more easily sit with their legs in front of them, and/or in second position? If so, then it is more the hamstring being super tight than tight rotation at the hips. (Although they could be tight in both places). My favorite way to stretch the hamstrings is not on the floor, because if they are tight it is going to be a challenge as it is with your students. Have them stand and put their foot on a chair. Square off their hips and allow their leg to turn out slightly as well. Then flexing at the hip, think of the ischial tuberosity (sits bone) rotating to look behind them. This will help deepen the flexion at the hip and get them away from trying to bend forward with their spines (which would stretch the back, not the hamstrings)
They can even stretch this way sitting on the edge of their chair at school – while leaning forward over their desk. Encourage them to stretch more often, rather than for long periods of time. While sitting, they could also cross one foot over the other thigh and lean forward in this position. This is a quick and very easy way to stretch some of the tight rotators of the hip.
If your students are adolescents they may also be limited by growth spurts, but you are right in telling them to persevere in their stretching, for it will improve with attention. How fortunate and lucky you are to have the flexibility that you have! Your students are reaping the benefits of your desire and openness to keep learning all you can about the science of dance training.
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