5 classical dance positions to strengthen your arms and back

Some disciplines require demanding physical preparation and comprehensive training. You can use them to take certain exercises and create a routine adapted to your needs and objectives.

What better inspiration than classical dance? Dancers and dancers have a great command of their body and developed muscles to execute complex figures with perfection and elegance. The line is as important as the technique and that is achieved through effort and training.

We suggest that you take the basic steps of classical dance as an exercise routine to strengthen your arms, back and spine. This will allow you to develop a better posture to avoid contractures and discomfort and your arms will be more agile and strong.

5 classical dance arm positions

1. First

  • Place your arms rounded at the elbow and wrist joints.
  • Raise your arms to navel height with palms facing up.
  • Place your thumb inside the palm of your hand.
  • Hold the position from shoulder to elbow by tensing your arm muscles.
  • At all times you should keep your shoulders down and your hands should follow the line of your arms.
  • Hold the pose for 15 seconds and rest. Repeat 2 times.

2. Second

  • Extend your arms out to your sides slightly below shoulder height.
  • Gently arch your elbows so they should be pointing behind you and not down.
  • The forearm should be at the same level as the elbow.
  • Hold the position with the tension of the muscles of the upper arm.
  • Don’t shrug your shoulders.
  • Hold the position for 15 seconds and repeat 2 times.

3. Third

  • Place one arm as in the first position and the other as in the second. That is, one arm rounded forward at the level of the navel and the other arm extended to the side of the body, with the elbow slightly bent.
  • Don’t lift your shoulders.
  • Hold the position for 15 seconds. Do 3 repetitions.

4. Fourth

  1. Place one arm as in the first position (rounded forward, at navel height).
  2. The other arm should be raised up, also rounded, along the side of the body and the elbow slightly bent in line with the ear.
  3. Hold the position for 15 seconds and repeat 3 times.

5. Fifth

  • Place both arms rounded up, over the head, forming an oval.
  • Align your elbows with your ears and keep your shoulders down.
  • Hold this position for 15 seconds and repeat 3 times.

to take into account

  • Perform these exercises keeping your spine straight and raising your neck as if someone were holding you by the hair.
  • As you do them you will feel your arms, shoulder blades, neck, spine and abdominals working.
  • It is convenient that you do the routine in front of a mirror to be able to correct your posture.

Cheer up! Incorporate classical dance into your training routine.

*Important: It should be clarified that The Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La BioguĂ­a does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.

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