Exercises for posture

D

dancin_feet

New Member
I've always had a relatively good posture but get a slight slump when I'm tired. I'm trying to fix this because it's becoming necessary in my dancing to have the correct frame and at the moment it hurts my back between the shoulder blades to attempt to hold it for more than 10 seconds. Years of working at a computer certainly haven't helped.

So any exercises to help strengthen my back and create more flexibility through my chest? I guess I should also mention that I have trouble completely straightening my arms above my head, I can feel it in my shoulders and my head always drops forwards. I guess that may give you an indication of where I am weak?

My instructor has suggested push ups and using light weights to pull towards my body. Any other suggestions or anyone else have this problem and have good exercises that definitely help?
 
I found that my posture improved a thousandfold after doing yoga classes. They're excellent! Especially power yoga.
Jeni
 
I do yoga now, have done for years. I'm getting a feel for the postures which I feel more upright after I've done them and working on some of those. But yoga is less about strength and I think my muscles are also weak, which is why I can't hold the position for very long.
 
I just did one basic thing to create a good frame: I pressed my shoulders down to activate the back muscles that are right behind the side abs, but without letting my belly stick out. I pressed and pressed and pressed and held the frame for many, many minutes at a time. I usually did that in math class. ;) We're talking lots of pressure. And then one day I had a great frame. :D I'm not the one to boast, but if there's one thing about me that everyone is noticing and complimenting, it's my frame.
So frame needs practice. Practice. And some more practice. And try what your instructor suggests.

Twilight Elena
 
Twilight_Elena, this reminds me of the way I work with my posture.

In this link http://www.dance-forums.com/showthread.php?t=10772 there is agreat article about balancing. I guess right balance gives the right posture.

Lucretia said:
I have an "image" in how to achieve this balance. I imagine a sunny day and I want to get some tan on the area around the collar bone. Then I automatically lift up my chest and pull back my shoulders - just to make sure the shaddow from the head and jaw don't fall on the collarbone. It feels just like the squeezed banana but I don't have to think about squeezing. I just think about the sun & the suntan.

All of my dance improves with help of this image, not only spinning.
Click to expand...

I feel that nice "images" helps me better than "do this and don't do that etc. etc"

/luc
 
Here's an exercise I like: Stand in a doorway, close to one side of the doorway. Put your hand flat on the door jamb at shoulder height with your elbow out behind you (forearm parallel to the floor). Then do a lunge with the leg on the same side and engage your lats as you move forward. Then do the othe side. I find it really opens up my chest and puts my shoulders in the right place.
 
Twilight_Elena said:
I just did one basic thing to create a good frame: I pressed my shoulders down to activate the back muscles that are right behind the side abs, but without letting my belly stick out. I pressed and pressed and pressed and held the frame for many, many minutes at a time. I usually did that in math class. ;) We're talking lots of pressure. And then one day I had a great frame. :D I'm not the one to boast, but if there's one thing about me that everyone is noticing and complimenting, it's my frame.
So frame needs practice. Practice. And some more practice. And try what your instructor suggests.

Twilight Elena
Click to expand...

That's a nice frame you got there, girl. ;)
 
Pilates really improved my posture and balance. Very challenging as well, but you just have to get past the first couple of classes when it seems a bit difficult. After that you'll really enjoy it. Relaxing as well.
 
a simple thing that i have my students do is stand with their back against a wall (i'm pretty sure lots of people know about this)

you stand with your back and heels against a wall
then you bend your knees and tilt your hips trying to press your lower back firmly against the wall.
once your back is all firmly against the wall take note of which muscles are working to hold your back that way; tilting the hips and abs contracted.

whenever i microwave food at lunch i get against a wall and hold this for the duration of the microwaving.

and that's your dance posture. now that doesn't do much for your frame but it does help keep your core engaged.
 
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