We all know a beautiful port de bras starts with a strong back. The arms, shoulders and core all play an equally important role, but we often find students initiating from the arms, not the back and also not utilizing strength building and technique exercises effectively. It is equally important to counter that by balancing out with the front body, and chest. This, as anything worth acquiring takes time to develop, but it doesn’t have to be complicated. Simple, effective exercises done consistently and committedly with repetitive practice will begin to showcase results in no time!
1. Wide & Narrow Wall Pushups: When dancers are learning to do a pushup, correctly, I have find the wall to be the perfect prop to start with. Have the dancer step back and align themselves appropriately in a “standing plank,” positioned towards from the wall. Place hands on the wall a little wider that shoulder distance apart Bend the arms. Engage the core. Navel to spine. Using their own body weight, have your dancer inhale and one their exhale, perform a pushup away from the wall. Repeat five times. Progressions/Variations: 1) Increase repetitions. 2) Move slower (4 counts to lower, one count to push away, etc.) to feel the muscles work and resist against the space. 3) Repeat this exercise by changing the arms to a narrow base, working the triceps, similar to a yoga Chaturanga push-up.
2. Isometric Theraband Hold: Have the dancer hold a Theraband in front of the chest. One end in each hand. Roll the shoulders up and back. Slide the shoulder blades down the back. Inhale. On their exhale, slowly begin to pull the resistance band open across the chest. Hold for 10 seconds. Slowly press the band up, bringing the arms over head. Hold for 10 seconds. Lower the band back in front of the chest, this time a little further away from the body. Stretch the band open a little wider. Hold for ten seconds. Repeat. Progressions/Variations: 1) Add mini-pulses after each 10 second isometric hold. 2) Increase hold time 3) Repeat across the chest hold three times before bringing arms up over head. Repeat three times. 4) Use no resistance band and just use own body-resistance to open the chest and feel the back muscles work.
3. Port de bras on the floor: Have the dancer lay on the floor in alignment. Start by having them engage the core, contract the pelvis and feel the imprint of their back-body into the floor. Allow space for the natural curvature of their own individual spine. Start in any port de bras position (I like 5th) and have them move slowly transiting to the next port de bras. They will begin to feel if their back is activated against the floor and whether they are initiating movement correctly or solely from their arms. The slower they move, the more their muscles will work. Then have dancers come to a standing position and repeat the same exercise. Variations: 1) Hold one port de bras position in an isometric hold. Release. Take the next port de bras position.
Good luck!
See you in the dance studio,
Jess
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