What You'll Learn
- How to identify and correct winging shoulder blades during barre exercises
- Techniques for performing scapular push-ups to strengthen back stability
- How to use a TheraBand to create resistance and feel lat muscle engagement
- Strategies for maintaining flat shoulder blades in high fifth arm positions
About This Video
Achieving the perfect line in ballet requires more than just footwork; it demands a deep understanding of upper body mechanics and posture. One of the most common challenges for adult dancers is managing "winging" or protruding shoulder blades, which can disrupt the alignment of barre work and the elegance of port de bras. In this video, we explore two effective methods to help you feel your shoulder blades nestle flat against your ribcage, ensuring a strong, stable back for high fifth position and beyond.
We begin by discussing the importance of the latissimus dorsi (lat) muscles. Often, one side—frequently the left—is weaker, allowing the shoulder blade to migrate away from the ribcage. To combat this, we introduce scapular push-ups. This exercise focuses on the "nestling" action, where you lower your back away from your shoulders and then push back up. By consciously pushing your ribs "through" the center of your back, you train the serratus anterior and lat muscles to hold the scapula in its proper place. This can be modified by performing them against a wall or using a TheraBand for added resistance, making it accessible for dancers at different strength levels.
Next, we transition to work at the barre. Using a TheraBand or simply the resistance of the barre itself, you will learn to engage the muscles required to pull the shoulder blades down. This downward engagement creates the necessary stability for movements like relevé or sustaining long sequences in center. At Broche Ballet, we emphasize that the feeling of engagement you experience when pulling down is exactly where your back should remain, even when the arms move into higher positions.
Proper shoulder blade placement isn't just about aesthetics; it is vital for balance. When the scapulae are correctly positioned, the center of gravity is easier to find, making turns and sustained balances more accessible. Whether you are working on your plié or a complex pirouette, a flat back provides the foundation for all movement. By incorporating these exercises into your daily routine, you will develop the muscle memory needed to maintain this alignment naturally, allowing you to focus on the artistry of your dance.
