How To Improve Posture in Dance: 5 Ways
Nothing ruins the beautiful lines of a ballerina than slumping shoulders. However, studies have shown that up to 40 percent of kids have poor posture, whether as a result of heavy backpacks, too much TV time or just a general disposition toward slouching. As you teach your young dancers, it’s essential that you work with them to maintain proper posture. Not only will this help them to appear graceful and elegant, but it will also mitigate their risk of back injury. Here are five suggestions on how to improve posture in dance.
1. Use a Visual
Many dancers need to see concepts demonstrated to fully understand them, which is why instructors are always dancing along with their students. The same principle holds true with learning proper posture.
“Most dancers learn visually, so they’ll try to mimic proper body position, but often they don’t understand the roots of where it’s coming from,” Chelsie Hightower, a performer on “Dancing with The Stars,” explained to Dance Spirit.
For this reason, it’s often helpful to show your students pictures or videos of proper posture. You may want to consider showing them an old recital video where a few dancers had really good posture and others were slouching. Another option is to use a TV episode, like one from “DWTS” or “Dance Moms,” where the dancers worked on posture.
2. Stretch it Out
One way to effectively and safely realign trouble areas is stretching. Search the Internet for corrective stretches, or use these ones suggested by Best Health magazine:
- Chest and shoulder stretch: This activity is often helpful for dancers who slump forward. Have them lie on their backs with their arms stretched outward and elbows bent into a bench-press position. Instruct your dancers to squeeze their shoulder blades together without arching their backs. Hold the position for 10 seconds, and repeat 4 times.
- Butt bridge: Another area of the body that can get misaligned is the hips. To help dancers strengthen their mid-section, ask them to lie on their backs with their knees bent and feet on the floor. Have them squeeze their butts and push their hips toward the ceiling. Hold this position for 10 seconds, and repeat four times.
3. Try Core Exercises
Exercises that strengthen the abdominal muscles can also help to improve posture. You may want to work a few Pilates exercises into your classes. These can be as simple as a few sets of crunches, but they can go a long way toward straightening out dancers’ lines.
4. Help from Props
On a Dance.net forum, some dance teachers explained that they work on posture during class by using props. A small ball or bean bag can serve as a physical reminder for dancers to keep their arms straight or shoulders back. Get creative with your use of props for a fun lesson that will work wonders for your slouchers.
5. Practice Makes Perfect
Unfortunately, your dancers will continue to struggle with their posture if they forget about it the minute the leave the studio. Holding yourself upright is a full-time job, and they’ll need to be conscious of their posture throughout the day if they want to improve their dance skills. Brainstorm ways that your students can remind themselves to sit up straight in class, stop slouching in front of the TV and relax those shoulders during meals. Maybe they can set a reminder on their phones or enlist a friend to monitor their position throughout the day.
If your dancers follow these five easy steps, they’ll be on their way toward more elegant lines, straighter arms and over-all better technique.