Strengthening the back muscles is essential for dancers, valuable in preventing injuries not just to the back, but also to other areas of the body. When teaching dancers just to stand correctly, I like to familiarize them with the different muscle groups that need to function correctly in order to stabilize the body and give them the strength that they need to perform the technique very often required. I have found that by having the dancers make a diagram of each muscle group, it really helps them to understand where they are, how they need to be fired up and what their exact function is in relation to their body. For instance, understanding that the latissimus dorsi muscles that cradle the ribcage are tremendously important for their balance and for being able to hold the upper body in the correct position for leaps really helps them improve their technique. How many times have you watched a young dancer try to leap unsuccessfully because there is little or no control in the upper body? 

By understanding that tension must be released in the neck by using the trapezoids muscles and holding the shoulders down, lengthening the neck and engaging the rhomboid muscles to keep an open chest line, all of a sudden the student will start to turn better, balance better on a releve and control the port de bras better. It is hard for them to visualize where all the muscles are and that is where having them make diagrams really helps make the picture clearer for them. You can have them look up human musculature online where there are plenty of diagrams—all they have to do is google the name of the muscles. We have our students bring in a copy of what they were able to research and present a show and tell session at the beginning of class. The end result is to have a stronger, more informed dancer who will be easier to teach and have more exciting results.

5 EASY WAYS TO STRENGTHEN THE BACK

Now that students know where the muscles are, it’s time to train them:

1)    Start with 4 slow shrugs of the shoulders, lifting them as close to the ears as possible and then pushing them firmly down. Next do 8 quick shrugs. Arms are relaxed at sides, feet slightly apart. This strengthens the trapezium muscle.

2)    Standing with feet apart in a parallel position, take the arms out to the sides to shoulder level with hands flexed. Keeping the shoulders firmly pressed down, contract the right arm and shoulder blade into the back and release out again and repeat 4 times. Repeat with the left arm. Repeat 4 times contracting both arms into the back. Make sure that the elbows remain straight. It is extremely important to fully stretch the shoulder and upper back after this exercise as it can be slightly intense if you don’t permit the muscles to relax afterwards. This exercise is excellent for strengthening the rhomboids and making the dancers aware of keeping their chests open.

 3)    Take a resistance band of medium weight (green) and fold it over twice so that the length is approximately a foot long. Hold the folded band with both hands. Keeping the shoulders pressed down and the arms in front of you by your thighs, pull the band apart using quick movements for 8 counts. Repeat taking the band to waist level and then repeat again taking the band to eye level. Make sure after doing this exercise that you stretch the pectoral muscles that have been targeted by clasping the arms behind your back.

 4)    Lie on your stomach, hands placed under the shoulders. Take 4 counts to push up, taking the head back, until the arms are straight, being careful to leave the hips connected to the floor. Hold in that position for 4 counts, slowly lower to the ground for 4 counts and relax for 4 counts. Repeat exercise 4 times. This strengthens the muscles of the lower back and will be a definite help for students to understand what needs to happen when they are holding an arabesque. Sitting back on the heels and reaching along the ground with the arms will give the dancer a good stretch after this exercise.

 5)    Standing on the resistance band with feet slightly apart in a parallel position, hold the end of the band with each hand. Keeping the arms slightly in front of the body, slowly lift the arms to shoulder level and then relax back down to the sides of the body. Repeat 8 times. This works the pectoral muscles, the latissimus dorsi and the deltoids, all vital to the stability of the upper back. Relax and stretch the muscles by gently rolling the shoulders and circling the neck. Take one arm across the chest and hold for a stretch, the repeat with the other arm.

Try to incorporate these exercises at least once a week in your classes and within a few months you will see a definite improvement in the way your dancers hold themselves. Making them aware of the strength in their backs will help improve their technique and will build self-esteem as they feel empowered by their new strength.