Pedralta World Fusion®

Posture

Caution: Before trying any movement or exercise on this site, please read the safety notes.

This section:

Posture is everything

Okay, it's not everything - but I can't stress enough how important good posture is to dance and to general health. You can dance the most complicated and artistic choreography in the most original and beautiful costume, but without good posture it will never be a work of art.

Most of us start out with good posture.

If you observe an infant sitting, their spine will be straight and their shoulders back, yet they will be totally relaxed. As we grow up we acquire bad habits, slouching, or carrying children on one hip. We sit in badly designed chairs or sit in one place for too long. Some of us even injure our backs through lifting badly or carrying too much, and don't you just love that full supermarket trolley with a wonky wheel?

So what can we do to prevent back injury or correct poor posture or backache?

Exercising and toning the muscles in the abdomen helps to support the spine. These muscles act as a girdle, supporting the back. Learning good posture for dance can help to educate us to improve our general everyday posture. So, here goes…

The neutral position

I call this the neutral position. Most moves in the dance begin and end here.

It may feel strange at first but it will begin to feel more natural in time. Return to this position in between moves and check your posture regularly when you dance.

(Often when practising a new move, we become tense with concentration, so it's important to stop and check posture from time to time and to relax the body too.)

Start with your feet hip -width apart Tuck your bottom underneath you. Gently pull in the muscles of the abdomen.
  1. Start with your feet hip-width apart
  2. Feet facing forward
  3. "Soften" your knees (That is don't lock them tight straight)
  4. Tuck your bottom underneath you (Don't clench the buttock muscles tight. Stay relaxed)
  5. Gently pull in the muscles of the abdomen (You should be aware of them but remain relaxed. Don't forget to breathe!)
  6. Lift the ribcage up and away from your waist
  7. Lift the shoulders up and roll them back and down (Imagine a string pulling the top of your head towards the ceiling. Don't lift you chin or let it slip forward.)
  8. To avoid clenching your teeth, try letting your mouth open slightly
  9. Practise walking, taking small steps and maintaining this posture

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