Reen.Blom

Can anyone advice me some posture excersices? My shoulders lean forward alot and my main problem is that shoulder blades stick out instead of lying flat. I think over the years mucules got very weak and now I really struggle to keep the posture right while dancing- those "winglike" shoulderblades ruin everything(+ i can forget about costume with open back!)

Thank you!

Kharmine

It would be a good idea to see if you have any specific structural problems that are contributing to poor posture. I recommend a physical exam first to see if you have scoliosis, for example, which is a very common spine curvature especially among women.

I have it, and have found that hatha yoga, Pilates and Rolfing (a form of very deep tissue massage) have been helpful in straightening me out. Especially the Rolfing which literally "untwisted" some of my flesh, but if you're not used to deep massage I wouldn't start with that!

If you don't have any structural problems, I recommend getting into weight training (fixed or free weights) to strengthen the upper body and help your posture. Building up the muscles in your back will also help camoflage those prominent shoulder blades.

You might also want to see if you're getting enough calcium and Vitamin D to keep your bones strong. You're never too young to be at risk for losing bone mass!

__________________
What if the hokey pokey is really what it's all about?

Reen.Blom

Thanks Kharmine (sorry cant give reps at that point!)

I have been to a doctor and I was told I have very light scoliosis which can be corrected with excersise, major problem being weak muscules - that is why it is problematic for me to keep the back straight cos musules start hurting even after 10 min! I tried to wear a special belt when i was a teen but it actually did not help with the shoulderblades!

Last night when I was practicing in front of a mirror i noticed that as soon as I concentrate too much on hip moves the shoulderblades just pop out as I relax- I am not talking about trying a backbend- cos I go "wings" first...LOL

I just feel I really need to do something about upper back area- muscules get very tense including shoulders and say if I get cold all of the sudden the muscules in the upper back get extremely hard and I suspect even "pinch" a nerve cos I get back pain!

Deep Massage sounds intimidating I do not think I am going to try it any time soon! My doc sent me for shoulder and collar area massage cos it gets horribly stiff and i thought i was going to die! It really was horribly terribly painful that I did not go further than one session!

I try to do a lot of chest slides and circles to "loosen" the area but still do not know if I should try something else!

I ordered Ariellah's yoga and belly dance DVD so I hope to try 20 min yoga work out and see if I manage!

Kharmine

Reen.Blom, any kind of massage will help loosen up your muscles if they're tight, but if you need to build strength there's no better way than to lift weights. Is there a gym in your area where you can do it with someone there who can guide you in the proper methods and such?

If there's a swimming pool there, you could also consider doing laps on a regular basis -- ever see a serious swimmer's shoulders and back? You don't have to do as much as that, but it would do a lot to build up the muscles.

__________________
What if the hokey pokey is really what it's all about?

janaki

Hi Reen.blom,

Sorry to hear that you are suffering. This definitely can be fixed!!! Anything to do with muscles, weight training is the best. Best is to get a personal trainer and he/she can help to buildup those weak muscles. If it is gym, it is better cos they have lot of right equipment. But if you are not a gym type, get professional help, by booking 4 - 6 sessions with QUALIFIED fitness trainer and later you can continue to work at home by yourself. Another best I was told by a friend of mine is pilates. I haven't tried. She has a bad posture and she told me it is really helping her. Good luck and hope you can correct the problem soon.

Hugs n more hugs

Kharmine

I agree on that personal trainer! A few sessions with a reasonably priced one can really help you get past making any mistakes that could do more harm, and achieving your goal more quickly and safely. I notice that lots of community rec centers and the like now have people on staff who can act as personal trainers for a reasonable fee.

__________________
What if the hokey pokey is really what it's all about?

Reen.Blom

Thank you Lydia and Kharmine!

My problem now is that I am staying with my fiance on a farm right now and as we bot are unemployed at the moment gym and swimming pool are out of question! I thyink it is a great idea about personal trainer though... When I get home I am going to have appointent with a doctor that specializes in therapeutic physical training - back at home they even have specialized gyms say for ppl with health issues like say scoliosis. BUT right now it is REALLY REALLY impossible.

I do not even have any medical cover in this country(i know this is really bad) and this morning I had like really bad pain in my lower abdomen-felt for some reason like trapped gas or something. I got a BIG fright cos each time I get some health issue I dunno what I am going to do, say, if I have to have a surgery or smth.... (I know this is off-topic I just really felt i needed to tell someone.... )

It can be quite up to 6 months before I go home and have access to dentist, leave alone personal trainer... I just really need to do something NOW - dunno some excersizes or something...

*sigh*

Kharmine

Reed.Blom, I'm sorry that you are in difficulties at the moment. I would suggest that you look up instructions and photos for doing hatha yoga exercises on the Internet -- that will help improve your strength and muscle tone.

Also, look around for something you can use for home-made free weights -- a plastic milk jug half-full of dirt, for instance. A brick, a heavy book, etc. Something a little heavy, no more than 2-3 pounds or so, that you can lift different ways repeatedly without strain. Start slow and build up the repetitions and weight over time.

__________________
What if the hokey pokey is really what it's all about?

Madeline

Hello!

I advise against doing any kind of intense strengthening exercises without first being aware of the proper alignments in which they should be done. You could actually make your posture worse if you unknowingly tighten up the wrong muscles. I’ve read several excellent books about correcting posture that you may be interested in. If you want, I can dig up the titles and post them here. Pilates would also be helpful because it works on strengthening the body while maintaining healthy alignment.

Madeline

adiemus

I'm resurrecting this thread because I have a sway back and am working hard to maintain a neutral hip position, but finding it really difficult. I also have trouble with the forward movement in a hip circle because I have shortened hip flexors so they're limited with how far I can extend at the hips.
Any ideas on good exercise for lengthening hip flexors and obtaining a good neutral hip position? BTW I was a ballet dancer and was brought up for years with the 'tuck tummy and tail in' which has given me this horrible posture!!
It would be great if you could direct me to any exercise places on the web, because I HATE gyms and all things to do with exercise! Dance is my only form of fitness and I can do that for ages, but get me in a gym and I go all faint and wobbly...

__________________
He wahine, he taonga- Every woman is a treasure(Maori proverb)