A little while ago, in a mixed level class, our most advanced student ask another student what on earth she was doing. I stopped the class to see what was going on. The student was sitting like this:
She claimed to be stretching her hips out. Whatever it was I was teaching at that moment (I can't for the life of me remember, probably working on isolations) was put on hold while I taught the whole class how to do plies properly to get the maximum benefit and not damaging yourself. I do teach this in fitness class but this lady was not in that class and this is the first year I’ve been teaching her so she is still getting used to my methodology.
There are many problems with how she is doing her “stretch”. Let’s start from the bottom and work our way up. Her feet are rolling inwards, putting pressure on her ankles. Her knees are not over her feet, thus she is putting pressure on her inner knees. Her pelvis is tipped forwards and her back is rounded. Her stomach muscles are not engaged and her head was tilted up (this has the same effect as slouching over your computer - and I'm not doing it in the picture, sorry). Plus, as she stated, she’s not actually getting any stretch in her groin or hips or anywhere.
So here is my recommendations and method of using plies as an exercise in strengthening and flexibility.
Firstly, take a stance that is comfortable. Not too wide but not too close together that your knees will pass beyond your toes as you bend.
Hold your core by contracting your pelvic floor (my pilates teacher always said “grip your tampon”) and engaging your stomach muscles, not at 100% but just enough to hold your torso still as you descend.
Role your shoulders down engaging the muscles in your armpit.
Your posture is very important in doing plies. You need to safeguard yourself against injury and get the maximum benefit from each exercise.
As you bend your knees, ensure your pelvis does not tip backwards and your back does not arch
or your pelvis tip forward and your upper back does not slouch forward.
Excuse me laughing in this picture. Mel and Termare were describing my stance and ... well ... hysterics.
You should descend straight down without any change it your torso. All the work is being done in your hip flexors and legs. Also make sure the knees are going over the toes and not move to towards the inner or outer foot, to avoid putting unnecessary pressure on the knees.
Go down until you reach a place where you are getting a stretch I your groin and hips, your leg muscles can hold you and your torso is still held without change.
Plies are a great way of building leg strength and hip flexibility. However, it is important to ensure they are being done with the utmost care, to avoid injury and get all the benefits.