Dr. Hannah Williams, PT
Pelvic Health Specialist
“The daily life of a ballet dancer is as rigorous as that of an athlete, and the discipline required is immense.”
— Mikhail Baryshnikov
Here at Peak Health and Performance we work closely with ballet athletes at all levels. Ballet isn’t just about graceful movements and precision; its also about the unseen forces within the body that make these movements possible. Core stability is crucial for ballet dancers, not only for performance but also for injury prevention. At the heart of this stability is the interaction between the diaphragm and the pelvic floor. Lets dive into how these muscles work together to support dancers’ bodies.
Understanding Functional Diaphragmatic Breathing
Functional diaphragmatic breathing, or deep belly breathing, involves the diaphragm – a large, dome-shaped muscle that separates the chest from the abdomen. When you breath in, the diaphragm contracts and moves downward, expanding the chest cavity and allowing the lungs to fill with air. This movement isn’t just for breathing; its a key player in core stability.
A functional breath involves expanding the belly outward rather than just lifting the chest. This kind of breathing triggers a sequence of events where the abdominal organs are gently pushed down, thus engaging the pelvic floor muscles, which form the base of the abdominal cavity. As you inhale, the pelvic floor should ideally lengthen and relax (think about your “sits-bones” expanding apart, counteracting the downward pressure from the diaphragm. When you exhale, the diaphragm rises, and the pelvic floor contracts upward, working like a piston to stabilize the core.
The Pelvic Floor’s Role in Ballet
The pelvic floor muscles sit at the bottom of the torso, supporting not just the organs but also playing a pivotal role in core stability. In ballet, the pelvic floor must respond dynamically to the diaphragm’s movements. This coordination ensures that the spine, pelvis, and hips remain stable, allowing for the poised and controlled movements ballet demands. For example, when a dancer performs a plié, the pelvic floor should effortlessly coordinate with the breath to maintain balance and control.
Research Supporting Diaphragm-Pelvic Floor Interaction
Study 1: A study by Hodges et al. (2001) published in the “Journal of Physiology” found that the diaphragm and pelvic floor muscles work in concert. They observed that when participants performed tasks requiring core stability, the timing and coordination between these muscles were essential for maintaining intra-abdominal pressure, which supports the spine and reduces the load on the back muscles.
Study 2: Research from Kolar et al. (2010) in “Spine” used MRI to demonstrate how the diaphragm activates not only for breathing but also for postural stabilization. They noted that in dancers, this dual function of the diaphragm helps in fine-tuning movements by coordinating with the pelvic floor to create a stable base from which all movements originate.
So what are you waiting for?
The interplay between the diaphragm and pelvic floor isn’t just some yoga-inspired voodoo; its a fundamental aspect of ballet that can: enhance performance prevent injuries promote a dancer’s longevity in the art.
By understanding and training these muscles to work in harmony, dancers can unlock new levels of control and grace in their performances. For high schoolers interested in ballet or any physical activity, learning proper breathing techniques could lay the groundwork for a healthier, more resilient body.
Hannah Williams, PT, DPT
Pelvic Health Specialist
Movement Performance Coach
Things Dr. Hannah treats:
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Exercise through all stages of life for all pelvic floor presentations
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Incorporation of pelvic floor stability and appropriate activation in athletes
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Fine-tuning your movement patterns with an emphasis on pelvic floor coordination
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Guidance for prenatal, pregnancy, and postpartum
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Pelvic pain
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Bladder and/or bowel incontinence
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Adjustments to make during menopause or perimenopause
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Dyspareunia and sexual health
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Endometriosis care
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Post-operative abdominal care
As always, our physical therapy clinic does participate in most insurance plans, including Tricare Select, Tricare Prime, and Tricare For Life for military active duty, military retirees, and their dependents. As military families ourselves, we at PHaP are excited to continue to serve our nation’s guardians and their families.
In health,
Dr. Hannah Williams, PT, MPC
Pelvic Health Specialist
Movement Performance Coach
Wondering how Dry Needling may help?
Dry needling can improve the coordination between these muscles by reducing muscle tension and promoting better blood flow, which can enhance the effectiveness of diaphragmatic breathing.
By using dry needling, you can target the muscles around the diaphragm to ensure they function properly, improving your breath control and core stability.
Dry needling can address hypertonic pelvic floor muscles, which might otherwise impede this coordination, thereby enhancing performance and reducing injury risk.
Dry needling can facilitate this natural coordination by alleviating muscle restrictions, allowing for better muscular synergy and stability.