Week three: The pelvis and hip joint

• Pelvis and hip joint: Name the bones which make up the pelvic girdle.

  The two hip bones that join with each other at the interpubic joint. The sacrum and coccyx bones and three hip bones ilium, ischium and pubis.
• How do the male and female pelvis differ?

  The female cavity is rounder and wider in all dimensions.
• What do the hip bones have a weight-bearing area with?

  The two hip bones, each with its propeller shape, together form a weight-bearing area with the sacrum.
• Explain the movement of the pelvis

  The pelvis acts as a single unit with coordinated movement occuring between the lumbar spine and pelvic and hip joints as a result of muscular coordination.
• List the movement possibilities of the pelvic girdle and give examples.

  Rotation to the right and left. E.g. Side lunges or other twisting movements. Lateral tilt to the right and left. E.g. Side bends or standing on one leg. Slight forward and backward movement. E.g. Walking or squatting.
• What is the hip joint?

  The hip joint supports the pelvis, which in turn supports the upper part of the body. Motions at the hip may occur from movement of the pelvis on the femur, from movement of the femur on the pelvis, or from a combination of pelvic and femoral motion.
• List the movement possibilities of the hip joint and give examples.

  Hip flexion. E.g. Lifting your knee up towards your chest. Hip horizontal flexion. E.g. Crossing one leg over the other while sitting. Hip extension. E.g. Walking or running. Hip abduction. E.g. Side plank leg lifts. Hip abduction. E.g. Bringing leg back to the original position from the side. Hip rotation outward. E.g. Exercises like clamshells. Hip rotation inward. E.g. Seated hip internal rotation stretch.
• Discuss the factors which limit a dancer's ability to develop a turnout and suggest the safest method to improve one's turnout.

  Turning out from the feet rather than using the natural turnout in the hip can limit a dancer's ability to develop a turnout, as it will only twist the knee and cause strain and knee damage.
• Name the bones which make up the hip joint

  Thighbone, femur and the pelvis.
• What are postural deviations?

  • Can be categorized as either functional or structural.
  • As functional deviations involve soft tissue and respond to an exercise program, they can be easily corrected.
  • Structural deviation involve abnormality in bone structure and should be corrected through consultation with a qualified practitioner.