Posture and Alignment Off the Dance Floor
So, you think because you have studied dance for years that your posture is just fine? Your posture may be correctly aligned in class or on the stage, but it is how you hold yourself when you are not on the dance floor that can affect your dance longevity. Aligning yourself in a poorly balanced posture can lead to neck and lower back pain. Poor posture can also intensify pain that you may already have. Poor posture can also be the source of headaches, shoulder discomfort, muscle tension, nerve impingement and fatigue. I have frequently witnessed all levels of dancers standing slouched over, huffing and puffing in the wings after a performance. The irony of this is that if they only held that beautiful posture and stance they just performed, they could catch their breath more efficiently.
Properly aligned posture allows the dancer to use his or her muscles more efficiently resulting in less fatigue, improved breathing and can keep some of those aches and pains in the wings. Your muscles move your body in a lever type system, when there is an imbalance of tight, strong postural muscles trying to work in synergy with over-stretched, weak muscles, one can imagine that the movement would not flow as it should. Think of the pulleys and ropes needed to pull the stage curtain open. If one side of the rope is tight and the other side loose, it will be unlikely that the curtain will open in a flowing manner come show time. You can guarantee that if this curtain gets repeatedly opened and closed with an unbalanced rope, the rope is bound to break or the curtain may become stuck. Think of all your muscles working like this rope. Properly aligned posture needs flexibility balanced with strength.
Let's take a look at how you can gain a sense of your own posture and how to correct your imbalances that you may have found. There are two views you will need to assess. The first is from the front and the second is from the side.
For the frontal view: Stand facing a full length mirror. Stand in your posture that you hold when you are not performing or dancing. Look at yourself from head to toe. Check to see if you head is straight. Is your chin tilted to one side or another? This could mean you might have some muscle tightness in your cervical spine, also referred to as your neck muscles. Next, view your shoulders. Are the hunched forward? Is one shoulder higher than the other? This could mean you night have some tightness in your chest region, specifically your pectoral muscles - and possibly some weakness in your upper back muscles, specifically your trapezius and rhomboids. Moving your gaze downward, look to see if the curves of your waist go inward at the same level. Are the spaces between your waist and arms the same? Are you hips facing forward or are they rotated or twisting toward one side or another? Are your knees and ankles facing forward? If you see any heights that are unequal, this could indicate some lower back tightness, abdominal weakness, hamstring tightness and or quadriceps tightness.
Now let's take a look from the side. Ideally, have someone take your picture from your side, or your can spend a few minutes with a fellow dancer and study your "off the dance floor" posture. Now imagine a straight line coming down from the ceiling to the floor. Your ear, shoulder, hip, knee and ankle joints should match the line up. Is your chin parallel to the floor? Are your shoulders held back in line with your ears? Is your upper back slumped forward? Is your lower back arched? Is your tummy tucked in? Are your knees bowing backward?
Another way to get a feel for your posture without a mirror or having your photo taken is to stand with your back against a wall. Your feet should be about 2 to 4 inches away from the wall. Check to see if your shoulders are touching the wall. Is the back of your head touching the wall? Can you slide your hand between your low back and the wall?
If, after you observed your posture, and noted some imbalances, you may be concerned about what to do. The good news is that the correction of these imbalances in relatively easy. As I mentioned before, ideal posture depends of the strength and flexibility of certain muscle groups. Problems in posture occur because the muscle groups needed for ideal posture become fatigued over a period time from resisting gravity. Here are some basic but effective exercises that can improve your posture strength and posture flexibility.
The Chin Tuck
Lie down on the floor with your arms at your side. Bend both of your knees so that you feet are flat. Place your index finger and thumb on your chin, as if you were slightly pinching your chin. Actively pull your chin inward toward your neck, so that you feel the back of your neck straight in towards the floor. Make sure that your head does not lift off of the floor. Hold this for 5 seconds and repeat 15 times.
Shoulder and Lower
Back Alignment
Stand with you back and head against a wall. Place your feet shoulder width apart and your heels 2-4 inches away from the wall. At the same time pull both of your shoulders back toward the wall as you tighten you abdominal muscles to flatten your low back into the wall. Make sure your head does not come off of the wall. Hold this position for 5 seconds and repeat 15 times.
Chest and Upper back Stretch
Stand with both feet facing forward and feet are to be a little more than shoulder width apart with your knees slightly bent. Clasp both your hands behind your back with your elbows straight. Gently bend forward at the hips while lifting your clasped hands upward while keeping your elbows straight. Inhale and exhale slowly. Hold this stretch for 30 seconds. Repeat 3 to 5 times.
Shoulder Blade Squeezes
Stand with good posture while facing a mirror. Both arms are at your side with your thumbs facing forward and your elbows straight. At the same time, rotate your thumbs/hands so the palms of your hands face outward all while squeezing your shoulder blades together. Now tighten your abdominal muscles. Be sure not to arch your back or push your chin forward. Hold this for 5 seconds and repeat 15 times.
It may sound basic, but a simple way to improve your posture is to become aware of how you hold yourself when standing, walking and sitting. Become conscious of your movement especially when you are not in the dance studio. Ideal posture is essential for dancers; it will allow your movements to ebb and flow with ease and grace. Not to mention, dancers who hold themselves in a balanced posture off the dance floor will positively affect their emotional well-being. You will look and feel more confident. Your breathing will improve, allowing for more a more efficient flow of oxygen in and out your body. You will find that you will have more energy, and we all know how much energy is needed in dance. So, those words that our parents and our dance teachers told us over and over," Stand up tall" or "Sit up straight" ~ we may want to roll our eyes at the sound of those words, but it is truly very sound advice that can prolong your dance career and keep that curtain opening smoothly for your performances.
If you find that you need further assistance in correcting your posture, seek a consultation with a physical therapist who can offer you individual and specific exercises to strengthen your postural muscles and treat any imbalances that may exist.
Bernadette M. Rede is a physical therapist with 16 years experience in orthopedics and neurologic rehabilitation. Bernadette practices at Terrapin Physical Therapy in Monterey, California and is a member of the American Physical Therapy Association. She is also the acrobatics instructor and consulting physical therapist at Carmel Academy of Performing Arts in Carmel, California. Bernadette can be reached at bernadette.rede@sbcglobal.net.