What You'll Learn
- How to isolate and engage upper back muscles through scapular push-ups
- Techniques for building strength in 'W' and 'V' arm shapes to improve posture
- Proper engagement of the glutes and triceps to support the spine in cobra pose
- Breathwork strategies to enhance muscle relaxation and deep stretching
- Methods for safely stretching the entire spine during side-bending movements
About This Video
Welcome to this focused 17-minute Flexibility Flow session with Broche Ballet, designed specifically to address one of the most vital yet often overlooked areas for dancers: the upper back and scapular region. Whether you are working toward a more expansive arabesque or seeking greater stability in your port de bras, developing strength and flexibility in the spine is essential. This class takes you through a series of floor-based exercises and movements on your hands and knees to help you find more space and control in your upper body.
By working on the floor, you gain immediate tactile feedback on your alignment, allowing you to isolate muscles more effectively than when standing at the barre. We begin by focusing on scapular mobility. The instructor guides you through scapular push-ups, a foundational movement that teaches you how to isolate the muscles around the shoulder blades without tensing the neck.
By understanding how to engage these muscles, you will find it easier to maintain proper alignment during difficult center work. We also explore the 'W' and 'V' shapes, which are excellent for strengthening the mid-back and opening the chest, counteracting the slouching often caused by daily life. These shapes directly translate to a more open and proud carriage of the head and shoulders in classical ballet.
As we transition into the cobra pose, the emphasis shifts to the role of the triceps and the engagement of the glutes and pelvis. It’s not just about the stretch; it’s about the active support of the spine as each vertebra moves. You will learn to distribute the curve throughout the entire length of the back, avoiding the common mistake of 'crunching' into the lower back.
This holistic approach ensures that your flexibility is functional and safe, protecting your long-term health as a dancer. Throughout the session, we integrate specific breathing techniques. Proper breathwork is a powerful tool for optimal exercise performance, helping to release tension and allow for deeper stretches.
We conclude with side bends that encourage lengthening through the side body, ensuring your spine remains supple and expressive. This class is an excellent addition to your weekly routine at Broche Ballet, helping you build the structural integrity needed for graceful and powerful dancing.
