What You'll Learn
- Targeted exercises to activate and strengthen the thoracic spine and upper back muscles.
- Techniques for using a resistance band to increase shoulder mobility and stability.
- Proper alignment for threading the needle to release shoulder and neck tension.
- Strategies for engaging the core to support the upper back during prone movements.
- How to maintain a long neck and back to avoid cervical strain during flexibility work.
About This Video
A dancer’s presence on stage is often defined by the poise and strength of their upper body. At Broche Ballet, we believe that developing a resilient and flexible upper back is the key to achieving an elegant port de bras and a secure sense of alignment. In this Lying Upper Back Strength & Stretch session, we move away from the barre and down to the floor to isolate and strengthen the muscles that support your posture.
This 23-minute guided practice focuses on the intrinsic muscles of the upper back and shoulders, providing you with the tools to carry yourself with grace and stability. We begin with prone exercises where the emphasis is on length rather than height. You will learn to lift the torso while keeping a long neck, ensuring that the work is concentrated in the thoracic spine rather than the lower back.
By focusing on the rib cage and squeezing the hands together, you develop the muscular memory needed to maintain an open chest during complex combinations and center work. One of the unique aspects of this class is the use of a resistance band or belt. This tool provides the necessary tension to challenge the muscles throughout their full range of motion.
We incorporate movements such as twists and counter-twists, which are essential for increasing rotational mobility in the spine. These dynamic movements are balanced with deep, restorative stretches like threading the needle, which helps to release tension in the shoulders and upper back. Throughout the class, we emphasize the importance of breathing techniques to facilitate deeper stretches and more controlled movements.
You will learn how to properly engage your core to provide a stable base for your upper body work, a skill that translates directly to better stability in relevé and pirouette. This class is an excellent supplement for dancers looking to refine their technique and prevent common injuries associated with postural fatigue. Join us to build the strength behind the beauty of your ballet movements.
