Back muscle strength

[Guest Firebird3000]

My backbend is my weakness and I hate not getting it right. How should I strenghten my back and make it more limber? Does anyone have a few suggestions to do at home?

[Mel Johnson]

A question here: Are you talking about a plain port de bras or cambré back, or are you talking about something more extreme?

[Guest Firebird3000]

It's a plain one. WE have to bend it from the upper back not the lower. If you know Rad syllabus intermediate foundation its porta bra A. That's all I really know.

[ConstanzaElisabeth]

we use port de bras back with teh upper back, and it helped me to practice with my back to the barre, with it crossing between my shoulderblades, arching up and over to gain flexibility. for strength, we do excercises at teh beginning of class that include lifting the breastbone and arching the upper back, and holding that position, with or without arms suppporting(depending on your level), raise arms to 5th en haut. they help a lot, in my opinion.

[Mel Johnson]

Perhaps YOU do that, but RAD kind of frowns on that sort of thing. In doing the port de bras to the back, the back muscles must be supported by the front muscles (the abdominals). The lower (lumbar) vertebrae are held straight and the bend is done only at the point where the thoracic (chest-level) vertebrae meet the lumbars, and then only a very little bit more at the deepest part of the port de bras to the back and then roll back up to straight, just as RAD port de bras to the front rolls down. This is for intermediate foundation. Later, more of the back comes into play.

[ConstanzaElisabeth]

was that reply to my post? i dont understand what you are saying. that is how i do port de bras, with the abdominals supporting the back and teh lower back held.

[Mel Johnson]

Under RAD standards, breastbone does not protrude in the slightest whether in port de bras forward or to the back. And the term "arching" is highly discouraged. Being lifted through the torso, and keeping the spine as long as possible are elements stressed throughout the curriculum. Please be careful about giving advice here, especially across school or method lines. It's hard enough for us moderators to do, and it's a really tricky business.

[Guest jane]

Speaking of back-muscles, I got my ballet report today, in which I was told I need to strengthen them (particularly lower back). This is because I have a tendancy to lean back a little and quite get the right shapes.

 

To be honest I don't really completely understand. Can anybody make light of this for me? Also does anybody know of excercises to strengthen the back muscles?

[Mel Johnson]

As with the above thread, the support of the back muscles and their workings must be supported by the abdominals. And all of this while keeping the spine lengthened without "tucking" the pelvis under. It sounds to me as though you are keeping your weight back toward your heels, and are getting stuck! Try to feel the weight balanced in the middle of the foot, between the front of the heel and the back of the ball of the foot. It's not a very big distance, but it will make all the difference in the world!

[Guest jane]

thanks!

I'll give that a try.

[Guest Firebird3000]

I'm still confused! My teacher said that I should try and limber my back but I don't know how to stretch it. I know I have to use my ab muscles and my back to do the backbend and those 2 muscles happen to be my weakest. How do you strenghten them and stretch them?

[Mel Johnson]

The best cure for a weak port de bras is -- more port de bras!

 

Just do the standard barre port de bras at home, both in first and fifth position. Gradually, the abs and the back muscles will both strengthen AND stretch. Sometimes just "hanging out" in a port de bras forward in a loose second position is good for stretching the back muscles.

[balletqueen3450]

also does anyone know any exercises to stregnthen the back i have a very high extension to the back but i dont have the stregnth to hold it:(

[Victoria Leigh]

I think it was clear above that back strength is gained from abdominal strength, so the exercises for strengthening are those which everyone knows for the abs. Control for sustaining high extensions will come with time and training too. Ballet barre exercises, performed correctly, are all designed to build the strength as well as the flexibility, but it does take a certain amount of time to develop the strength to control and maintain the height of the legs in all positions. This is one reason that it takes so many years to train a dancer, and also that intensive training is essential. It can't be done with a couple of hours a week of classes.

[Guest thumpinhippo]

Ok I understand that back muscle strength comes from teh abdominals but i have a bit of a problem. My lower back has been hurting a bit recently...i think i've mentioned it before... anyway, the jazz teacher we are having this term is actually a pilates instructor and she thinks i've pulled the muscles from too many arabesques and such in preparation for our last exam. It doesn't seem to be recovering at all, in fact in the last week it has made no difference despite doing all the stretches she advised. Should I be seeking medical advice or just trying to strengthen the lower back and allowing it to recover?