Dance tip #2
Focus: Improving Back Flexibility
Sometimes while dancing certain moves can look better with a little more of a stretch... back flexibility is important. It is also important to practice these exercises, so that you do not hurt yourself by overextending without preparation.
1. Back Bends: This is the simplest form! Try doing a couple of back bends or bridges. Then try some variations: walk your hands towards your feet, place elbows on the ground, lift a leg in the air, etc. (Please stick to what is comfortable before progressing to more difficult variations) A great aid is the wall! Use the wall to walk your way down to the floor, into a back bend.
2. Laterals: “Stand in a wide, turned out second position. Have your arms in a “touchdown” position, shift your hips and bend directly side. Image as if you’re standing between two walls- one in front and one in back. This will help build lateral and oblique muscles while improving the flexibility of your back.”
3. Foam Rollers: After warming up, use a foam roller and roll down your entire back. Face upwards, start at the bottom and slowly roll up all the way to the top of your spine. In tighter places, hold for 5-10 seconds.
4. Superman: Lay flat on your stomach. Without using your arms, lift your head and upper body off the ground as much as possible. Repeat three times.**may be difficult at first**
5. Roll up and Down: “ Simply rolling up and down in a parallel position will warm up the spine and help it bend more easily.” Personally: I would recommend doing this starting from the top of your head and slowly rolling down to your feet, hold for 10 seconds, and slowly roll back up from bottom back up to top. (see emphasis on slowly, no need to rush this!) This is simple and should be a part of your normal warm-up.
6. Arabesque: “ Arabesque is one of best things for overall back strength and flexibility. Practice your arabesque in an array of scenarios- at the barre, in adagio and in piques.”
****All tips come from the link above. Please click the link to read more! Focus: Improving Back Flexibility****
Back flexibility is important for dancers it definitely makes a difference!
