Home Lifestyle Bad posture? Try the ballet

Bad posture? Try the ballet

Not only yoga and pilates exercises are able to improve bad postures. Tricks and simple exercises of classical dancers can also end with bent backs and postural errors.

ballet practice
ballet practice

In addition to being a habit, the position is also the relationship of some parts of the body with others, so that the damage that can cause an incorrect physical attitude are numerous. There are experts who claim that it reflects the somatic expression of emotions and impulses and that the way in which we sustain our body can give very relevant information about our personality, or what is the same, about who we are and how we feel.

In fact, observing a hunched person can give the impression that he is down and, on the other hand, the same person with an upright attitude, can transmit well-being or lightness. In the middle of the last century anthropologists began to talk about kinésica, the science that studies our movements and postures, but it is known that 3000 years a. C. Chinese doctors and priests already prescribed certain physical exercises and breaths to maintain harmony between the physical and the physical.

The spine, the pelvis and the lower extremities have the dubious honor of bearing the effects of our bodily vices. The current ones are well known: bad posture when sitting in the office, writing on the computer, driving, stooping, sitting and even walking. The review of its aftermath is a rosary of pains (back, head, lumbar), physical problems (hump, bulging belly) and also bad appearance. Because a bad posture can give a general image deteriorated while a good one can make us look more slender and, of course, more elegant.

And precisely, pursuing that postural elegance of ballet is what can help us improve what we have. The good news is that the posture can be trained. The bad, we must be constant and be aware of our body throughout the day. Guillermina de Bedoya has directed her dance studio for two decades and reviews for S Moda simple ballet exercises that cooperate in correcting our postural errors.

Girls and boys who practice this discipline tend to walk distinguished and stand out for looking more straight backs even carrying backpacks, but any adult without tutu can incorporate them into their daily routines to achieve not to end the day with bones and muscles curled up.

The first thing we must do is lean on something and it is not necessary to think about exercise bars in front of long mirrors, “you can use a chair, a railing or a piece of furniture that reaches approximately waist height”, says Bedoya. From there, with the arms slightly flexed and the body aligned we can practice some of these exercises that, according to the dancer, will repair our bearing.

Plie. It is the basic and fundamental exercise of ballet and is specially indicated to “take care of and correct the back”. The first position of the feet works the correct alignment and also the movement of the cushioning of our body. You should start in an upright position of the body, join your heels and rotate your legs until you get a “v” as open as possible and allow a comfortable position. The arm that does not rest will be rounded and placed at the level of the navel. In this position the knees are flexed, -open as the feet and without lifting heels- and then stretched. During the whole movement, the body should be stretched, the hip always parallel to the heels and the look to the front.


Grand plie. It is a plie but broader with which “we work the pelvic floor and tone the legs”. It is achieved by bending the knees until the heels need to rise, at which time you should lower your hips almost to your heels, without letting yourself fall. Then go back up with the heels supported, the knees stretched and looking to lengthen the body towards the ceiling without closing the knees, which will always be in line with the foot.

Relevés. Improve ankle strength and balance. From that first position of feet, it will be necessary to raise the heels as high as possible and to lower them again. If at that descent we add a plie, in addition, we will stretch the cufflinks.

Cambrés. These exercises work the movement of the spine in three planes (front, side and back). From “the first”, the arm that is not supported on the imaginary line that surrounds the head should be placed without raising the shoulders and begin to lower the column toward the knees and then go up to the initial position. In the same way, we will do this flexion to the sides (changing the supporting hand) and also forward and backward.

These four exercises can be done separately but also by combining them in four series of two plies, a grand plie, a cambré and a relevé.

The equilibrium

Although, in general, all ballet exercises contribute to improving our balance, the following reinforce it in addition to stretching the spine and placing the body perfectly.

Retires From the first position, slip one foot from the ankle to as close to the knee as possible. The knee is kept open, looking to the side, and then returned to the original position.

Port de bras. It is about the movement of arms that seeks the stability of the scapula and eliminates the tension of the shoulders. From the first position and with the body erect, the arms will follow the imaginary line that surrounds the body from a height slightly above the navel. They will be carried over the head first and then to the sides. Always looking forward and without raising your shoulders, repeating the exercise four or eight times … and imagining that we are swans floating in tranquil lakes.



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