POSTURAL ANALYSIS

HANNAH TILLERAY

VIEW FROM SIDE

The ‘plumb line’, is a straight line right from the vortex of

head through to the foot, passing the ear lobe, centre of

shoulder & hip, in front of ankle and through foot. – My

plumb line is moderately straight however my shoulder is

slightly out of line, this could be due to a number of

factors.

In this image, my posture appears relatively good

however I know from feedback that I have tendencies to

arch my lower back when dancing. This arch is known as

‘Lumbar Lordosis’. Although there is a subtle curve in my

lower back in this picture, this is just the shape of my

body and not down to poor posture. This therefore shows

me that the problem is within my performance rather than

a physical problem with my posture.

This image also shows that my arms hang slightly in front

of my body whereas arms should hang in a straight line,

resting comfortably alongside hips.

VIEW FROM FRONT

The ‘plumb line’ should pass through the centre

of the nose, mouth, chest, abdomen, belly

button and legs. As can be seen in the

picture, the line passes through these which

shows that my body is in line and technically

have correct posture. There are always things I

can do to maintain and improve my posture

such as core stability exercises for example

holding the plank.

HORIZONTALLY –There should be a straight

line between the tips of the shoulders, tops of

hips and knee caps. However my left shoulder

is slightly higher, my left hip is also slightly

higher which could be due to the shoulders

being out of line which has gradually pulled my

hips out of line. This is probably from wearing

shoulder bags so I am now wearing a backpack

to ensure the weight is distributed evenly.

VIEW FROM BACK

The ‘plumb line’ should pass through the centre

of the skull, the spine and between the

buttocks. Once again my plumb-line is

relatively straight however, as explained on the

front image, I can see that my left shoulder

blade is slightly higher than the right. This

could be due to wearing heaving one-

shouldered bags on my right shoulder which

has pulled my posture down on that side and

made my left shoulder appear higher. My right

shoulder muscle is most probably more

prominent as well because of the weight it has

taken and therefore the strength it has built up.

In order to straighten out my shoulders, I am

now using a backpack so weight will be evenly

distributed between my two shoulders and one

will not build up more muscle than the other or

be pulled down.

PARALLEL POSITION

Weight should be evenly spread over

heel,ball,toes,’long’ toes, no ‘rolling’ of weight

inwards or outwards. Lower legs sit over the

axis of the heel (talus) with the knees directly

above the apex of the instep. Knees should not

be ‘locked’ i.e patella relaxed.

As part of a basic standing posture

checklist, my partner looked at these things on

me. She noticed that my left leg bows

outwards.

4006 STUDIO PRACTICES

HANNAH TILLERAY

AEROBIC FITNESS...

FITNESS TEST RESULTS(November 2011)

ANAYLSIS OF MY FITNESS

I feel overall I have a satisfactory to good level of fitness however I would like to improve on it as the better fitness and stamina I have the more I will be able to dance without losing energy and therefore I will be able to spend more time and energy improving on my dance technique and skills.

From the fitness table, I learned that overall I have good fitness and my BMI is within the healthy range. However my aim is to achieve the ‘Elite’ status across each of the tests. Although ‘the plank’ was not on the fitness table, this was one of our tests. I held the plank for 2 mins 16 seconds and I aim to increase this to 3 mins by the end of my 3 month fitness program.

To achieve a BMI of 20, I would have to lose 11kg which I feel is an unachievable amount of weight to lose in this short amount of time. I have therefore set myself a more sensible goal of a 3kg weight loss (half a stone) to give me a BMI of 23.

In order to improve my aerobic fitness I have produced a 3 month exercise plan.....

Day Morning Afternoon Evening

Monday BODY ATTACK

Tuesday

Wednesday

Thursday

Friday

Saturday JAZZERCISE

Sunday SWIMMING

MONTH 1

For the first month of my fitness plan, I have chosen just 3 activities for the week as I do not want to push myself too hard at first otherwise there is no room for progression. Body Attack and jazzercise are intense classes and similar to aerobics so very good for aerobic fitness. I have then chosen swimming as my third activity as it is a lot less intense and requires a different sort of energy to the other two so gives differentiation to my fitness plan.

MONTH 2Day Morning Afternoon Evening

Monday BODY ATTACK

Tuesday

Wednesday BODY ATTACK

Thursday JAZZERCISE

Friday

Saturday

Sunday SWIMMING

To increase the activity in my fitness plan, for the second month I have opted to take part in another body attack class as after a month of doing one class, my fitness will have increased so that I am able to do two and not struggle. I have chosen body attack over any other form of exercise because it is intense but at the same time I really enjoy it and therefore I have the motivation to do it so it is not an unachievable goal.

MONTH 3Day Morning Afternoon Evening

Monday BODY ATTACK

Tuesday

Wednesday BODY ATTACK

Thursday JAZZERCISE

Friday

Saturday BOOTCAMP

Sunday SWIMMING

To further increase the intensity of my fitness plan for the final month, I have added in another class, Bootcamp. Bootcamp is the most intense of all the classes and this is why I have left it until the final month once my fitness has built up to a level that can cope with this.