How to Improve Upper Back Flexibility for a Better Cambré and Arabesque

In the world of ballet, a stunning cambré or a high arabesque is often the envy of many dancers. However, a common mistake is trying to achieve this flexibility solely through the lower back. This approach not only limits your range of motion but can also lead to long-term injury.

In this Broche Ballet Q&A session, we dive deep into the anatomy of a beautiful back bend, revealing that the true secret lies in the flexibility of the mid and upper back, specifically the thoracic spine. To achieve a classical line, the goal is to create a graceful curve that starts from the base of the skull and moves down through the shoulder blades. By focusing on mobilizing the thoracic region, you can keep your lower back long and supported, protecting your spine while achieving a much more aesthetically pleasing shape.

This video provides practical strategies for identifying blockages in your upper back and offers targeted exercises to help you open up. One of the most effective tools discussed is the use of a yoga block or foam roller. By placing a block under the shoulder blades, dancers can gently encourage the thoracic spine to extend.

Additionally, the "mini cobra" exercise is highlighted as a foundational movement. Unlike a full yoga cobra, the mini version focuses on lifting just the chest while keeping the lower ribs and hips grounded. This isolation ensures that the work remains in the upper back, training the correct muscles for your cambré and attitude derrière.

Whether you are an adult beginner or an intermediate student, understanding how to differentiate between your mid-back and lower back is a game-changer for your technique. Join Broche Ballet as we explore these essential flexibility tips, helping you dance with more freedom, better alignment, and reduced risk of strain.