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How to Achieve Perfect Ballet Posture: Tips and Exercises

Updated: May 31

The Importance of Good Posture


Good ballet posture isn’t just about aesthetics—it’s the foundation for balance, strength, and injury prevention. Whether you're holding an arabesque or leaping across the studio, proper alignment supports every move you make.


Perfect ballet posture is essential for grace, strength, and injury prevention. Good alignment helps dancers move fluidly, hold longer balances, and create clean, beautiful lines.


In this post, we will explore why posture matters in ballet, how to improve it, and simple daily posture exercises for dancers you can do in just a few minutes.

 

Why does posture matter?


Proper ballet posture goes beyond just standing up straight, it involves building awareness and strength throughout your entire body as well. Achieving good posture involves the use of vertical energy through the spine, both upwards and downwards.


Different types of standing postures.
Different types of standing postures.

Here are some of the benefits of maintaining good posture when dancing

  • Promotes balance and stability during turns, jumps, and adagio work.

  • Helps distribute weight evenly, especially during turns and landings

  • Supports injury prevention by aligning the spine, hips, and knees properly.

  • Improves movement quality and makes dance lines more aesthetically pleasing.

  • Enhances core strength and coordination, essential for partnering and center work.

  • Prevents neck, back, and shoulder pain, especially with regular training.


Tips for a better posture


  1. Lift your body through the top of your head

    Imagine a string running through your body, gently pulling you upward.

  2. Keep shoulders relaxed and chest open

    Avoid shrugging your shoulders or squeezing your shoulder blades together. Push your shoulders down and open up your chest.

  3. Engage your abdominals and glutes

    Keep your core and glutes tightened to stabilise your spine and pelvis.

  4. Avoid hyperextending your knees

    Stand tall without locking your joints, keeping them slightly bent.

  5. Practice mirror checks

    Use a mirror at home or in class to self-correct your alignment.

  6. Stretch tight areas daily

    Stretch your hip flexors, chest, and calves, which can pull you out of alignment.

  7. Breathe deeply

    Proper breath supports core engagement and helps release tension.


Exercises to improve your posture


Chin Tuck and Jut

Improves neck alignment, preventing forward head posture.


  1. Sit or stand tall, ensuring your spine is aligned and your shoulders are relaxed.

  2. Keep your head directly over your shoulders in a neutral position

  3. Gently retract your chin by slowly bringing it back towards your neck, as if you are making a double chin.

  4. Hold the position for 10 seconds, feeling a gentle stretch at the back of your neck and the base of your skull.

  5. Release the stretch and return to the starting position.

  6. Repeat the stretch 10 times.


Wall Reaches

Promotes upper back and scapular control, prevents upper back rounding.


  1. Stand with your back against the wall, with your arms stretched out at shoulder height at a 90 degree angle. Ensure your wrists are in line with your shoulders and elbows are extended.

  2. Using the serratus anterior muscles (which wrap from the upper ribs around the scapulas), slowly reach both arms forward in a punching motion, feeling your shoulder blades slide apart.

  3. Return to the starting position.

  4. Repeat the exercise 10 times.


Port de Bras Flow

Improves posture through fluid upper body movement.


  1. Begin with your feet in first position, and arms in bras bas.

  2. Inhale, lifting your arms to first position, then second postion.

  3. Exhale, bending forward from the hips, allowing your arms to drop into a fifth position with elbows beside your ears.

  4. Starting from the tailbone, roll up through your spine, bringing your arms through first position, fifth position overhead, open to second position, and lower into bras bas.

  5. Repeat the full flow 5 times, synchronising the movements with breath.


Pelvic Tilts

Maintains a neutral spine for turnout and balances.


  1. Lie flat on your back with your knees bent, and both feet on the ground.

  2. Slowly and gently tilt your pelvis forward (arch your back), creating a space between your back and the ground.

  3. Hold for 10 seconds

  4. By tightening your abdominal muscles, slowly tilt your pelvis backward (flatten your back), minimising the space between your back and the ground.

  5. Hold for 10 seconds.

  6. Repeat 10 times, taking note of the midpoint between both extremes to find your neutral spine.


Bird Dog

Builds spinal stability and posture control


  1. Begin on all fours. Kneel on the ground with your hands under your shoulders and knees under your hips. Activate your core muscles to position your spine in a neutral postion.

  2. Slowly raise your right arm staight ahead, simultaneously extending your left leg directly behind you.

  3. Hold for 5 seconds,lower both limbs, then repeat using your left arm and right leg.

  4. Repeat the above steps 10 times.



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