Unlock Higher Extensions!
Dancers know how important strong hip flexors are. To achieve those beautiful, high extensions and développés, you must train the iliopsoas muscle to do it's job — especially above 90 degrees.
What I wasn’t aware of, until recently, is the role of the brainstem in this process. Specifically, the midbrain helps regulate muscle tone, especially flexor tone — meaning the baseline activation or readiness of muscles that bend joints, like the hip flexors.
When the midbrain is healthy and active, it primes the body for stronger, quicker, and more controlled flexion — exactly what's needed to lift the leg higher in a développé or battement.
Interestingly, the midbrain houses two important cranial nerves: Cranial Nerve III and Cranial Nerve IV. Both control eye muscles, especially those responsible for moving the eyes up and down and stabilizing your gaze.
Here’s what I’d like you to explore: Can activating these two cranial nerves help you access greater range and strength in your front and side extensions?
Step 1: Assess Your Baseline
Stand in parallel.
Lift your right knee and notice how high it goes before you feel resistance, paying attention to how easy or hard it feels.
Do the same with the left knee.
Repeat a few times on both sides to notice any differences between your legs.
Drill 1: Vertical Eye Tracking (Activate CN III and CN IV)
Stand tall or sit upright.
Extend one arm straight in front of you, holding your thumb at eye level.
Keeping your head still, slowly move your thumb straight up and straight down, following it only with your eyes.
(Tip: You can place your other hand lightly on your chin to help keep your head still.)Perform 5 repetitions (up and down counts as one rep).
Retest your hip flexion to see if anything feels different.
What did you notice?
For some dancers, practicing this drill over a few weeks can significantly improve hip flexion. Personally, I’ve experienced incredible changes: after consistently doing vision drills, I can now lift my right knee more easily and higher than I have in years! I thought that my flexion was being restricted by a tight right iliopsoas, but have found out my challenge was more in the midbrain. (Note: I still do iliopsoas mobilizations:)
Drill 2: Cross-Crawl With Upward Gaze
(Great for integrating flexor activation into full-body movement)
March in place, bringing the opposite elbow to the opposite knee.
While marching, keep your eyes looking slightly upward.
Continue for 20–30 seconds.
Reassess your hip flexion.
What were your results?
Remember, you’re always playing the game of better, same, or worse. Our goal is to find high-payoff drills that help bring the body, brain, and nervous system into better balance.
If these drills didn’t make a noticeable difference, that’s perfectly okay — we're simply exploring ways to enhance our technique through the lens of applied neurology, and seeing whether there are any new tools that can support our efforts!
To your success,
Deborah.