Eccentric strengthening exercises can be an extremely effective way to improve both strength and flexibility – at the same time. Unfortunately, it is a tool that is very often overlooked, so much so that most dancers don’t even know what it is.
What is eccentric training?
Eccentric exercises are the activation of a muscle during the lengthening phase of a movement. For example, think about a bicep curl. When you lift the weight up, this shortens the bicep muscle (called a concentric contraction). As you lower the weight, the bicep muscle needs to stay active to control the weight against the effects of gravity, which would otherwise cause your elbow to extend rapidly, possibly causing damage to your soft tissue and joints. This muscle control during the lowering is your eccentric contraction.
How can this help with flexibility?
Flexibility is a complex process in the body, involving both the neurological and muscular systems, and depends on a number of factors. One of the reasons a muscle can feel tight, or you feel a stretch, is when a muscle contracts to stop the movement from going any further. This action is designed to protect the muscle, joints, and surrounding soft tissue. Over time, the brain and nervous system develop a picture of each skeletal muscle in the body, and within this, decides what is a ‘safe’ range of motion. When you try to move past this ‘safe’ limit, the muscle tightens and you feel a stretch. By strengthening the muscle with eccentric movements, you can help push this safe limit, as the nervous system starts to accept that the muscles have the strength to cope with a greater range of motion. In fact, there have been studies demonstrating greater increases in flexibility with eccentric exercises than with traditional static stretching. i
Static vs. Dynamic range of movement
Static flexibility is the range of motion you have sitting in a stretch. Dynamic flexibility is the range you have during active movements. In order to perform some demanding choreography, such as grand battement and développé, you need dynamic flexibility. As with all training, the body adapts to what it is exposed to regularly. So, when you practice static stretching, you get good at static stretching. In order to improve your active range of motion, you need to practice flexibility during movement. One popular way to do this is dynamic stretching, such as leg swings and yoga sun salutations. Although dynamic stretching might be a good addition to your warm-up, the effects are short-term and likely only due to changes in muscle temperature. However, evidence suggests eccentric training brings about changes in both the nervous system and the architecture of the muscle fibres, helping them to lengthen during active movement whilst maintaining power.
Injury prevention
Regular stretching is a fundamental part of dance training – pretty much every dancer does it, pretty much every day. It can, of course, be a good way to improve flexibility. However, static stretching, if done improperly, can actually weaken muscles. In particular, static stretching before class can actually decrease muscle power, leaving you weaker and more prone to injury. Increased flexibility in muscles needs to be balanced with increased strength. Eccentric training helps do both, allowing you to improve your range of movement at the same time as strengthening it.
Great, so how can I add eccentric exercises to my training?
As with all exercises, this depends on your overall training plan, individual goals and areas of weakness. Do you have a stretch that feels particularly tight? Have you had a muscle strain that keeps niggling? An exercise to target one of these areas is a good place to start. For example, many dancers struggle with hamstring flexibility, continually stretching and stretching, only to have limited improvement. This cycle usually leaves the hamstrings still feeling tighter yet, but also weakened from over-stretching. Instead, single leg deadlifts can be a good exercise to start strengthening the hamstrings eccentrically. Here’s my variation on deadlifts, which targets hamstring strength and length, and works on your balance at the same time!
Start in parallel, hips, knees and toes facing forward. Lift one leg up to the front, then hinging from the waist, tilt forward and stretch your free leg behind you. Slightly bend your standing leg as you do so. You want to Return to the starting position without touching the floor. Keep your hips square and level throughout. TIP: try to keep your free leg in a straight line from you head to your toes, and aim to get your torso parallel with the ground. As you get stronger, you can tilt further forward, penché-style. Try to do 8-10 reps on one leg, without touching the floor, before switching to the other leg. Warning – if done properly, this is challenging! As with most eccentric exercises, if you do too much too soon, it can leave you with serious delayed onset muscle soreness. You may have to start with fewer reps and build up. Check out my video here for a demonstration.
Important!
Eccentric exercises can leave you with a lot of post-exercise soreness, so it’s important to start slowly and avoid overdoing it. Please note, if performed improperly or with poor form, eccentric exercises can cause a muscle strain or other injuries. It is advisable to have a session with a qualified trainer or therapist to develop a training plan to help you meet your goals and show you how to perform eccentric exercises correctly.
For more great exercises to improve your flexibility and injury-proof your dancing, you may want to check out my individualized training packages here.
Medical and Legal Disclaimer
The information provided in this article is for educational purposes only. It should not be used to diagnose or treat any medical condition, and it is not intended to replace formal medical care. For any concerns regarding the diagnosis or treatment of any medical condition, please consult a licensed, qualified professional. The author of this article is in no way responsible or liable for any damages or negative consequences that may occur as a result of any treatment, application or action to any person reading or following the advice detailed within. The decision to follow the advice and any possible consequences that follow are solely to responsibility of the reader. Should pain or discomfort be felt at any time, the exercises should be stopped immediately and medical care be sought.
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