How to Do a Better Back Arch in Ballet

A good back arch can be important for certain poses in ballet.

Ballet dancers must have strong core muscles in addition to a wide range of flexibility. Having a flexible back is an important component for the dancer and it must be maintained. While upper body strength isn't necessarily emphasized in ballet, it can be developed in order to improve the aesthetics of the dancer's silhouette during performance and practice. Dancers must continue to exercise outside of class in order to keep their back arches in optimum form.

Instructions

1. Consult your doctor if you are having pain or difficulty arching your back. She can help you identify the problem and point you toward specialists who can help fix it before it becomes worse. Do not try and extend your back if you are experiencing pain.

2. Incorporate back stretching exercises into your everyday routine. This includes lying on your front and lifting your upper body off of the floor. Hold for five to ten seconds and then repeat ten times.

3. Stretch your arms to give your back even more flexibility. Place one arm in front of your chest and hook your other arm around the elbow to pull the muscle even more. Hold for a few seconds before releasing.

4. Do the bridge pose on a yoga mat. Lie on your back with your knees bent and your arms at your sides. Lift your hips and raise your torso. While holding the pose, slowly inch your hands and feet together, pushing yourself to stretch more a little bit each time.

5. Watch yourself dance in a dance studio mirror to check your form. Be conscious of your back and the arch of your back when dancing.

References

• Sports Fitness Advisor; Flexibility Exercises for Everyone
• Hal Higdon; Five Fantastic Stretching Exercises; Hal Higdon, 2000
• Mayfield Clinic; Exercises for a Health Back; Bobbie Ryan; 2009
• Fitness Black Book; Use the Back Bridge Exercise to Improve Posture and Reduce Back Pain; 2011