Newsletter March 2025
- Janet Bosson
- Feb 26
- 4 min read
Updated: Mar 14
What’s on this month!!
6th March New 6 week beginners course in Bootle Cumbria
8th March Deaf Rave in Newcastle
8th March international women’s day
17th March Board meeting at Surface area Newcastle
This month’s dance quote
Let us dance in the sun, wearing wild flowers in our hair…” –
Susan Polis Schutz
This months article
Unveiling the Secrets: 10 Expert Tips for Perfecting Dance Posture and Safeguarding Your Back
Dancing is not just about movement; it is a blend of creativity and physical skill. While many focus on mastering intricate steps and beats, one crucial element is often underestimated: posture. Proper dance posture is vital for performance excellence and plays a key role in preventing injuries, especially back problems. Let’s explore ten expert tips to enhance your dance posture and protect your back while you express yourself through movement.
1. Understand the Basics of Good Posture
Good posture means aligning your body in a way that minimizes strain on muscles and ligaments. In dance, this entails standing tall, with relaxed shoulders, your chin up, and a straight back. Imagine a string pulling you upwards from the crown of your head, lengthening your spine.
Fundamentally, this alignment is critical across all dance styles. Research shows that maintaining proper posture can reduce the risk of injury by up to 30%, directly impacting your dance performance and comfort.
2. Strengthen Your Core
A strong core is essential for good posture. Your core provides stability and supports your spine as you move. Incorporate exercises like planks, bridges, or Pilates into your routine. For instance, practicing 3 sets of 30-second planks three times a week can significantly enhance your core strength.
When your core is engaged, you hold better positions, allowing movements to be more effortless. This stability contributes directly to improved posture on the dance floor.
3. Focus on Proper Alignment
Aligning your body correctly is foundational for dance posture. Ensure your head is over your shoulders, your shoulders over your hips, and your hips over your ankles. Stand with your feet hip-width apart, evenly distributing weight across both feet.
By checking your alignment regularly as you dance, you can enhance both your performance and comfort. Studies show that proper alignment can improve your efficiency in dance movements by up to 25%.
4. Engage Your Shoulders
Dancers often let their shoulders creep up toward their ears without realizing it. Keep your shoulders relaxed yet engaged by rolling them back and down. This position creates a wide and open chest.
Proper shoulder engagement improves not only your posture but also your appearance while dancing. You will move with more grace and control, allowing you to shine on stage.
5. Utilize Floor Space
Using the floor effectively can greatly enhance your posture. Ensure your feet are firmly grounded, providing a solid foundation. This connection helps you stabilize when you dance, fostering a sense of balance.
Practicing grounded movements before your performance builds this stability into your choreography, enhancing both control and posture. Aim for at least 10 minutes of such practice before dance sessions.
6. Maintain Flexibility
Tight muscles can interfere with good posture. Include stretching exercises that target your hamstrings, hip flexors, and back. Spend at least 15 minutes daily stretching to significantly improve flexibility and range of motion.
Improved flexibility allows your body to adjust easily to different dance positions. This adaptability helps you maintain posture without tension and enhances your overall performance.
7. Engage in Regular Strength Training
Besides core strength, overall strength training is crucial. Focus on developing strong legs, back, and arms to support your body during dances. Incorporate squats, lunges, and deadlifts into your routine.
By lifting weights two to three times a week, you can build muscle balance, which is essential for maintaining proper posture throughout your routines. Enhanced muscle strength can improve your dance performance by as much as 20%.
8. Monitor Your Breathing
Breathing fuels movement. Proper techniques help maintain relaxation and diminish tension. Practice diaphragmatic breathing, inhaling deeply through your abdomen rather than shallowly from your chest.
This method not only cultivates calm but supports core engagement, both of which are critical for good dance posture. You will feel more at ease and centered while performing.
9. Practice Mindfulness and Body Awareness
Creating a connection between your mind and body is essential for good posture. Mindfulness techniques like yoga or tai chi can bolster body awareness, helping you to recognize slouching or misalignment.
The more aware you are of your body, the easier it is to correct your posture. This awareness translates to improved performance on the dance floor, fostering confidence in your abilities.
10. Work with a Qualified Instructor
Finally, collaborating with a professional dance instructor can offer invaluable guidance. A knowledgeable instructor can pinpoint specific areas needing improvement in your posture and provide tailored exercises to address them.
Being receptive to feedback allows you to develop your skills. With the right support, you will see a notable improvement in your dancing and back protection strategies.
Embrace the Journey to Perfect Posture
Enhancing your dance posture is an ongoing process that requires commitment and effort. The ten tips shared above serve as a practical guide to building a strong foundation in your dance technique while safeguarding your back.
By applying these strategies, you will not only sharpen your performance but also enjoy a healthier dancing experience. Remember that successful dancers are those who understand the importance of their bodies and prioritize good posture. Start your journey toward flawless dance expression today!
A look back to last month
Hope you enjoyed learning the waltz and cha cha cha.
I took my trustee’s safe guarding certificate
This months BSL sign
Three picture slot
What’s on NEXT
We will be having a two week break for Easter before starting our next 6 week course in Bootle on 1st may this will be a Swing (Jive, Lindyhop, Jitterbug) and Foxtrot course.
including a dance on the 8th of may VE DAY ( your chance to dress up)
Those of you in the Bootle WI will know they are celebrating their one hundredth birthday in May with a Charleston themed party. I looking forward to teaching them all to Charleston at our next meeting in April.
Not dance but just as exciting, im expecting my third granddaughter this month 🐣 which will mean all my grandchildren’s birthdays are going in March.
Email Janet.bosson22@gmail.com
Janet Bosson
