BACK/SHOULDERS

Working on back and shoulder flexibility is essential for dancers because it enhances their range of motion, fluidity, and overall performance quality. Flexible back and shoulders allow dancers to achieve larger, more graceful movements in their arms, like expansive port de bras or dramatic backbends. Tight shoulders and back muscles can lead to poor posture and compensatory movements, increasing the risk of injury. Flexible shoulders and back give dancers a more flowing, elegant quality in styles like ballet, contemporary, and lyrical.

Seal

Start laying on your stomach with your hands placed beside your shoulders, elbows facing up. Begin to stretch your elbows so your upper body comes off the ground. Try your best to keep your shoulders down and hips pushing into the floor.

Upper Body Lifts

Start laying on your stomach with arms off the floor in whatever position that's comfortable. Lift your chest off the floor, initiating from the top of the head. Hold the position for a couple of seconds and slowly lower back down. Try your best to keep your legs on the floor.

Cat & Cow

Start on your hands and knees, aligning your wrists underneath your shoulders and knees underneath your hips. Begin by tilting your pelvis back so your tailbone sticks up and allow the movement to follow up to your neck and have a slight gaze upwards. Your back will be arched (cow). Then, tip your pelvis forward, tucking your tailbone. Your gaze will be towards the floor, and your back will be curved (cat). Slowly switch between cat and cow; repeat as many times as needed.

Seated Twist

Begin sitting on the floor in a butterfly position with feet together. Plant your right foot on the outside of your left knee, your hips will adjust accordingly. Wrap your left arm around your right knee, and your right arm will twist behind you.

Overhead Elbow Grab

Start with your right arm extended overhead, bend the elbow, keeping it up and let the hand fall behind your head. With the left hand, grab that right elbow and gently stretch it over to the left.

Extended Wall Twist

Stand with your feet slightly apart, facing a wall with one arm extended to the side at shoulder height and your hand flat on the wall. Slowly twist your body away from the arm.

Shoulder Leans

Stand with your hands resting on a sturdy surface. Take a few steps back as you lower your chest towards the floor, hinging at your hips. Ensure your hips are in line with your ankles and that your arms remain stretched.

Shoulder Hand Grab

Start with your left arm extended overhead, bend the elbow, keeping it up and let the hand fall behind your head. Reach your right arm behind your back and up towards your left hand. Try to clasp your hands.

Cross Body Pull

Stand with your feet shoulder-width apart and bring your right arm up to a little less than shoulder height. Place your left hand on your right elbow and gently pull your right arm across your body using the left hand to support your arm. Keep the right arm straight.

BACK/SHOULDERS

Move To Improve