What You'll Learn
- How to engage core muscles to maintain tension during non-stretchy band exercises.
- Techniques for keeping the upper back forward and shoulder blades wide in second position.
- Methods to engage the triceps to support arm placement in low fifth position.
- Specific 'finisher' exercises to isolate and strengthen the muscles between the shoulder blades.
- How to use contrived movements to build muscle memory for proper ballet posture.
About This Video
The upper back and shoulders are the foundation of a dancer's port de bras and overall presence on stage. In this specialized class from Broche Ballet, we dive deep into the mechanics of upper body flexibility and strength to help you achieve a more refined, professional line. Unlike many fitness classes that focus on brute strength, this session targets the subtle muscular engagements required to maintain the iconic 'wide' back and supported arms seen in classical ballet.
To participate, you will need a non-stretchy band—such as a leather belt, a dog leash, or even a bathrobe tie—to provide the necessary resistance for these isometric and range-of-motion exercises. We begin with a series of gentle warm-ups designed to wake up the muscles surrounding the shoulder blades and the triceps. The teacher provides meticulous instruction on how to maintain a hollow core, ensuring that your flexibility comes from the thoracic spine rather than 'cheating' by arching the lower back.
Throughout the class, you will work in first and second positions, learning how to feel the width across the upper back without collapsing the chest. A major focus is placed on the placement of the palms and the engagement of the triceps, particularly when transitioning to low fifth position. This ensures that the arms remain energized and do not simply hang.
The class concludes with a powerful 'finisher' exercise designed to squeeze and isolate the shoulder blades, building the endurance needed for long adagio sequences. By the end of this session, you will have a better understanding of how to maintain a long line from head to heels while keeping your ears lifted and your upper back forward. Whether you are looking to improve your stability in pirouettes or the grace of your allegro, these upper body corrections are essential for every serious dancer.
