How to Correct Raised Shoulders in Dance Class

Simple Exercises to Lower Shoulders and Create a Polished Posture

May 12, 2009

If your shoulders are raised or hunched in dance class, or your teacher is constantly asking you to put your shoulders down, you should follow these simple exercises.

There are a few ways to correct a posture problem in dance class, which will help you to create a more polished and clean look in performances.

Clothing Styles

Some styles of leotards can help to improve the look of your shoulders. Wearing a sleeved leotard (three-quarter sleeved or long sleeved) with a wide scoop neck can give the illusion of length across the shoulders and neck. Conversely, a v-neck tank leotard or especially a turtleneck tank leotard will put more focus on the shoulders and emphasize an incorrect posture.

Shoulder IsolationsAs in many jazz warm-up routines, shoulder isolations allow for movement in the shoulder and back area, and can help you to pinpoint which muscles need to be used in order to lower the shoulders. Rolling your shoulders front and back will also stretch the muscles in order to be better utilized during class. Even if your warm-up does not include isolations, you should try to do a few shoulder rolls before each class, or whenever you feel your shoulders are tight and raised.

Lowering Arms in Position

If your shoulders are raised during exercises in class, it is possible that your arm positions are too high. When your arms are in first position in front of you, your fingers should be just slightly higher than your belly button. In this position, you must think about pushing your shoulders down to the floor while lifting through your body and arms. Push the shoulders down and lift the elbows.

When you take your arms out to second position, open to the sides, your arms should be sloped downward with your hands slightly lower than your elbows. As with first position, there should be some resistance felt between the raised upper arms and elbows and the lowered shoulders.

In fifth position with your arms overhead, you need to make as much space as possible between your shoulders and your ears. Keep your hands forward, as you should be able to see your fingers if you raise your eyes (not your head).

Relaxation Techniques

While facing a mirror, stand and raise your shoulders up toward your ears as far as they will go. Hold them there for four counts, and then exhale and drop your shoulders as far down as they will go. This can help to reduce tension in your shoulders, and can be done anywhere.

Breathing is very important in dance class. If you start to feel tense and do not take deep breaths, your shoulders will naturally rise. By practicing your breathing (in through your nose, out through your mouth), especially while warming up, you will start to feel a difference in your posture.

Try a professional massage to loosen up the muscles in your shoulders and back that you haven't been able to reach!

All of these techniques, practiced regularly, will start to make an impact on your posture and your lines in dance class. Remember to breathe, stretch, and relax!

The copyright of the article How to Correct Raised Shoulders in Dance Class in Ballet/Jazz/Tap Dance is owned by Terry Finch. Permission to republish How to Correct Raised Shoulders in Dance Class in print or online must be granted by the author in writing.