Posture/Proper Alignment of Spine

[WaltzingThroughMyDreams]

I have received this same correction from two different ballet teachers this week, so I am trying to find the best way to correct this problem.

 

Just to give you some background, I am naturally very flexible but have to work harder to build muscle strength. I believe that the problem stems from the fact that my lower back naturally curves when I am standing still. As a result, my spine is not aligned properly and, according to one teacher, my "ribs and hips are not connected to each other." Another teacher explained that this posture is preventing me from finding my maximum turnout in my hips.

 

I am taking Pilates classes in addition to ballet classes to try to build core/back strength, but does anyone have any other specific suggestions that might remedy this problem (i.e. exercises, imagery, etc.)?

[Victoria Leigh]

It sounds like you are letting your pelvis tilt forward, which pushes your derrière out and the ribs forward. If this is the case, then it is no wonder you are being corrected!

 

The first thing is to understand alignment and weight placement. The bones are aligned like blocks, one on top of the other. If one block is off, it throws the others off and there is no vertical alignment. And, this will certainly affect your ability to use your rotation, as the rotator muscles in the glutes can't work if the pelvis is tilted. The head is also an important factor, in terms of it's placement straight on top, not forward or down. The body weight is placed on the whole foot, but with a bit more of the weight in the forward two thirds of the foot. There should be no tilt in the body.

 

If you have a habit of standing with a sway back, then this will be very, very hard to correct just in classes. It MUST become a 24/7 thing. It's not a matter of exercises as much as it is of awareness, consistency, and constant practice in and out of class. What you want to do is develop a habit of standing correctly all the time, not just in class.

[WaltzingThroughMyDreams]

Thank you for your quick reply, and what you described is exactly what I have been experiencing. I knew that this was not a "quick fix" type of issue, so I will certainly be paying very close to my body alignment both in and out of class from now on. Hopefully, correcting something as fundamental to ballet as posture will enable me to improve in other areas (most notably turnout, as you mentioned). It definitely looks like I have a lot of work ahead of me, but thank you so much again!

[Victoria Leigh]

You're welcome. I just wanted to add that the Pilates mat work is good, and especially the abdominal exercises, as they are critical to holding the alignment.

[Mel Johnson]

Also, a more or less constant attention to the old saw, "Keep the spine as long as possible" will help. Everybody should keep their spines as long as they can. It's rather difficult to work without one!

[generic]

From your description, this doesn't sound like the issue, but you might want to be checked for scoliosis. I have to work hard to keep my back lined up right, and the curves are still sometimes noticable, because I have moderate scoliosis. Either way, getting a super strong core, especially the lower abs, seems to help posture stuff.

[WaltzingThroughMyDreams]

You're right that the problem isn't scoliosis in my case, but that is still a great suggestion for dancers in general. My doctor routinely checks for scoliosis in my yearly check-up, so I know that that is not the root of my problem. Actually, he likes to joke around that my back/spine is so "bony" that he couldn't miss scoliosis if I did have it!

[balletluverr92]

don't worry, i am having aligment problems as well just remember for every class and soon you should see some improvement

[Victoria Leigh]

balletlover92, you posted on both YD boards today....which is it, 13-16 or 17-22?