A while back, one of the dancers at Ballroom by the Bay mentioned (after my two-parter on Lead and Follow, in which I discussed the necessity of good posture for good connection) that for years people have been telling him to stand up straight, but no-one ever told him How until those classes. Well, here you go.
The spine naturally has an S curve. It shouldn't be 100% straight. However, you want the maximum possible amount of space between your vertebrae; you don't want the bones grinding against each other. You need space between the bones for the disks, which are literally cushions between the vertebrae. So if your shoulders are visibly rounded and your back looks very swayed, you almost certainly have misalignment in the vertical orientation of the spine. Misalignment = inefficiency.
Sometimes misalignment is structural, as with scoliosis. Sometimes it is created in response to back pain, by shifting our posture, sometimes it's a result of surgery for back pain. Most of the time it is the result of weakness and tightness in the muscles of the hips, trunk, and shoulders. Standing up straight is the best way to correct this, as the muscular work needed to stand up straight will gradually strengthen these muscles and improve their mobility.
First, find a full-length mirror and stand in front of it. Take a look at your usual posture from the front. Do you look a little schlumpy? Turn to the side and look at yourself in profile. Chances are, your head is forward over your chest; your shoulders are rounded; your back is swayed. As a result, your lungs are squished and your belly is protruding, your neck is tight and your hips are weak. Your respiration, circulation, balance, strength, and gait are all compromised. Let's fix it!
Still standing sideways to the mirror, raise both arms straight up in front of you as far as you can, ideally till your arms are beside your ears and you are reaching straight up. Now really reach up, stretching from the hips all the way through the back and neck to the top of your head: get as tall as you possibly can without lifting off your heels. Breathe normally.
Now, still tall, contract your lower abs to 1) flatten and elongate your back; 2) lift the front of your pelvis. Think of your pelvis as a fruit bowl and everything in your belly - all those hard working internal organs - as the fruit. You want it lying neatly and comfortably in the bowl, not spilling out over the front.
Now, still tall, with your pelvis leveled out, locate your shoulder blades; imagine sliding first one, then the other, alternately into a back pocket. You'll feel some compression in the outer muscles of your upper back and in the muscles alongside your spine. Now slowly draw both shoulders down by contracting your shoulder blades into your mid-back.
Now, still tall, check out the situation. Your pelvis is level; your back is long; your belly is toned; your chest is lifted; and your shoulders are settled comfortably on top of your shoulder blades where they belong, instead of hanging over your poor tight pecs. Well done!
Now, still tall, move your skull back. Your ears should be in line with your shoulders. Now turn your head forward and lower your arms, holding everything else in position.
This is a great exercise to do several times a day. The muscles you need to use for correct posture are not big bulky muscles, and toning them up does not take long. You can also take the opportunity offered by the vertical stretch to elongate and liberate the front, sides, and back of the trunk with slow, gradual, bending actions. Bend from the hips, not from the waist.
A note on breathing.
It's very common to hold our breath when we make a physical effort. Don't do it. If you find yourself breathing shallowly or not at all, back off and get some full, conscious breaths going. When you are standing (or sitting) properly, your lower belly should be relaxed enough to expand a bit with the pressure of air going into your lungs, and toned enough to compress and send the used air back out. Don't just breathe into the top of your chest, thinking you don't want your belly to move. Your belly is your friend. A lot goes on in there.
Good posture is key not only to good connection in dancing, but to creating a healthy and functional body. Take a few minutes a day to consciously adjust your posture, and you will soon see the benefits.
this is so helpful!! thank you so much for the tips!
Posted by: Alexis | June 18, 2010 at 10:01 AM