Body mechanics

Body Mechanics: Overview I find it easiest to describe complex movements by breaking them down into their isolated elements or "building blocks". The isolated elements listed below are divided into two basic planes of movement: horizontal (parallel to the floor); and vertical (parallel to the walls). These elements can be used separately as "locks" (precise staccato isolations) or performed simultaneously (for example, a 4/4 shimmy layered onto a hip twist). Some combinations remain in one plane - for example, horizontal hip figure 8s (horizontal hip twist + horizontal hip slide), and some combine planes - for example, vertical hip figure 8s (vertical hip lift + horizontal hip slide) Every move starts in the neutral position. Top

Body Mechanics: Neutral position (basic stance)
	Position your feet directly under your hip bones. Center your weight on your feet. Bend your knees. Tuck your pelvis slightly under (pubic bone moves toward the navel). Pull your ribcage up away from your waist. Pull your shoulder blades together and slide them slightly down your spine. Hold your head proudly, lengthening your neck.
Side view	Top	Front view

Body Mechanics: Horizontal plane (hips, ribcage, shoulders, head)
Slide (side-to-side movements)	Push/pull (forward/ back movements)	Twist (pivot forward and back)

Hips, ribcage, or head move side-to-side, parallel to the walls in front and back of you. There should be no vertical movement or forward/back movement. Most dancers will have to concentrate at first on keeping the hip from lifting up.	Hips, ribcage, or head move forward and back, parallel to the walls at your sides. There should be no vertical movement. You will probably have a fairly small range of motion in this direction. Be sure to always keep your pelvis tucked in the neutral position.	Hips or shoulders pivot from an axis that runs through the center of your body (from the middle of your head to the floor). There should be no vertical movement. Think of a revolving door or a turnstile.
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Body Mechanics: Vertical plane (hips, ribcage, shoulders)
Lift/drop (up/down movements)	Pelvic tuck/release (pelvic tilt: up/neutral)

Hip, ribcage, or shoulder moves straight up and down, parallel to the walls. There should be no horizontal movement.	The pelvis moves from the neutral position to a more extreme tuck by the tightening of both the stomach and gluteus muscles. After the tuck, it is important to release only as far as the neutral position - avoid the "duck butt"!