The emotion that a dancer can convey can be so strong that it provokes a whole spectrum of emotions in the audience. What the dancer feels, he conveys to the audience through movement and facial expressions. One of the things that make watching a dance performance is the story that the dancer conveys with his body. If you want to fully convey this feeling to the audience and remain satisfied with your performance, work hard on your posture.
Great dancers are successful not only because of their passion but also because of their technique. Without technique, there is no ease of performance, so practice and work are a big part of the preparation for performance and performance. Here are some simple steps you can take to begin the process of preparation for mediation.
1. Take the test
First, it is important to check if your posture is incorrect and how serious the condition is. Do the test in front of a mirror. Take two photos of the whole body in front of a mirror. One as you stand to the side and one as you look forward. (Be sure to stand exactly as you stand, without repairs – you do not want to lie to yourself). Print photos, then analyze them. If you can’t do it on your own, you should pay an expert to do the assessment for you and then continue with lessons. You should click here if you want to improve your posture in no time.
2. Examine the position of the feet
The position of the feet should be checked first because they carry the entire weight of the body. If the toes are too far apart or turned inwards, this leads to an uneven load, which is reflected on the feet as well as on all the joints above, knees, hips, and spine.
3. Strengthen your body muscles
Focus on upper body exercises (consider yoga and pilates classes). It is important to strengthen the abdominal muscles and the pelvic part, which are the most important for good posture. In addition, you can do exercises to remind you of good posture. Straighten your back and connect your shoulder blades and hold for 10 seconds. Repeat occasionally. Raise your legs. Lie on your back and spread your legs and arms (as if making an angel in the snow). Raise your legs and arms and bend your back so that only your hips and shoulders (and part of your head) touch the floor. Stay that short, then relax your body.
Repeat a couple of times. Lie on your back, then raise your upper body and legs so that only your buttocks touch the floor – stretch your arms straight in front of you. (As if forming the letter B). Stay in that position for a short time, then relax your body. Repeat a couple of times. Lie on your stomach. Connect the palms of the head, and the nape of the neck. Raise your head and upper back, then lower. Repeat the exercise 10 times.
4. Do shoulder and arm exercises
In addition to practicing proper posture, you need to perform exercises that will speed up the process and strengthen the muscles in your body. For example, stand up straight and look straight ahead. Take a towel in your hands and place it over your head until your arms are fully extended. Activate your shoulders down by pulling your shoulders up with light movements.
The next exercise is intended to strengthen the arms and stability. Take the same position as during the previous exercise, but this time place a towel in front of you. Raise the towel at the height of your eyes and try to activate your shoulders and arms equally.
5. Stop bending over
There is another important rule that you must not forget. Stop standing hunched over. Although occasionally this position will help you relax your muscles, you are creating unnecessary stress on your spine. This pressure automatically has a bad effect on the bones, muscles, and joints that hold the spine in place. However, the hunched position is not only bad for your back, but also for the proper functioning of the lungs and intestines.
So make an effort when standing or sitting and your body will be grateful for it. Although it will take some time to adopt healthy habits, you will enjoy many benefits later. This will help you perform dance steps better and adopt dance techniques.
6. Walk straight
Don’t forget the importance of proper posture while walking. Most people tend to forget about this. Whether you are carrying heavy bags or you are cold, tense shoulder muscles are a bad thing for your back. For a start, try to walk as if measuring your height against the wall, let this situation be an example of good posture.
In time, you will forget about this and you will only adopt a new habit. This is a great way to prevent this problem. Your shoulders should be bent, your knees slightly bent and your abdomen tucked in. The head should stand straight and the chin should be relaxed.
7. Practice proper posture
Practice proper posture whenever you arrive. You can do this while standing, walking, or sitting. While sitting on a chair, try to sit as close to the back as possible. Keep your knees bent at a right angle and keep them at the same height. This position contributes to the healthy alignment of the natural curvature of your spine. You can even exercise while driving.
For example, if you pull the seat too far while driving, you are sitting in the wrong position. That’s why experts suggest that you pull your seat closer to the steering wheel. Make sure you have enough space to move your legs. To reduce tension in the lower back, place a pillow or wrapped towel behind you.
8. Stretch your neck
You’ve probably heard of the term ‘Text Neck’ before. If you spend a lot of time on your smartphone, avoid such a position. Instead of constantly tilting your head down to check the contents of your smartphone, lift your phone and move your eyes, not your head. After a while, stretch your neck. Stretching the neck muscles allows you to relax your body instantly.
9. Get a suitable mattress
We must not forget the most important item, and that is the mattress on which you sleep. Since we spend most of our lives sleeping, the surface on which we sleep has a great impact on our health and all other segments of life. Choose the right mattress. Take into account your health, sleeping position, and daily habits.
For example, if you sleep on your stomach, you should choose a medium-strength mattress. Too soft a surface has a bad effect on the lower part of your back because there is too much pressure. However, too hard a mattress is an equally bad option. Also, choose the right pillow, because it must be level with the spine.
Only when you understand how important it is to improve your posture will you find the inner strength to regularly remind yourself to adopt some healthy habits, until they get into your routine. Straighten up in front of a mirror and learn proper posture. It is important to remember it well.