How To Keep My Shoulders down? Improve Your Dance Posture

keep your shoulders down but you heard this a million time from your dance instructor but for some reason they keep rising up so today I will give you five exercise which will help to keep your shoulders down what's up amazing ballroom dancers and Lexy's here and welcome to ballroom with know Lexi yes that's right one of the biggest problem when it comes to the posture it's the problem of maintaining your shoulders down they keep rising up and for some reason it is hard to keep them down right so and that's happened for two reason first of all the muscle the trapezoid trapezoid trapezoid yes is that right wait trapezius muscle which is a pretty big muscle it's a muscle in your back so the upper part of your trapezius right here is getting too tense and that part is responsible for lifting your shoulders up right and the part the lower part of a trapeze is right here which is responsible for lowering it is getting too loose so that's why it is fairly easy for you to lift but maintain your shoulders down it's difficult because there is not enough strength in the lower part of your trapezius and as well in the supporting muscles around your shoulder blades so today I'm excited to share with you five exercises which will help you to develop into strengths in your upper body to maintain a good posture so in a previous video we develop a flexibility we worked on opening your chest and the mobility of your shoulder blades and in this series we will develop a strength strengths to maintain this good posture and at the end of this video I will share with you bonus access - put your shirt - put your neck in your right position all right good so let's jump right into the exercise all right guys so for this set of exercise we're going to need the resistance band I'm personally using a pair of band resistant band that goes into three different levels the light one is the yellow the red one is the middle one and the green is like the hardest one so you can totally use whatever resistant value you have I generally think this is a very important tool to help for old dancers at home because you can do so many different exercises with them and work in a different group of muscles so if you don't have one of those I will leave an Amazon link in the description below and you can order the same one choose the proper strengths for you I'm going to go with the middle one today because I'm feeling pretty strong so let's do the first exercise for the first exercise so it's gonna look like this you're gonna step on the band and hold it in this kind of position yeah so I'm staying nice and tall straight back lift it sternum notch and we're going to do exercise which called party Brock so move forward one [Music] 2:34 so make sure that first of all you're not lifting your shoulders up when you're doing this exercise so do not use your upper trapezius to move the arm make sure that you're using your front deltoid muscles if you move the arm forward when I move an arm forward and doing external rotations how by opening my arm like this open out right not in but opening it out yes and when I'm moving it back I'm trying to move as far as I can yes so you're going a little bit more on the diagonal right here right so not exactly forward but a little bit more deactivate like this so in this ball control you're lowering one and lower very slowly so this exercise you can do 8 to 12 times yes on both arms and repeat this three times but it sets eight to twelve times babam all right guys moving on next exercise starts in the same position stay nice and tall staying straight and I'm going to move my arms to the side 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 city for make sure that you're moving in the frontal plane 3 4 1 2 for with this exercise we're working on the middle part of your deltoid muscles alright so make sure that same thing we're working as I sat on a frontal plane do not move your arms forward or back and keep the shoulder down entire time and use the external rotation out four five six seven eight one two three four five six seven eight so John Rock do the exercise slow control the way you learn don't just drop your arms make sure that you could look controlling your weight down okay and this is a two exercise so third and fourth to next exercise is going to be one of the most important exercises because we're going to work specifically on the lower part of your trapezius so for this exercise taking my band no actually not like this like this so I'm grabbing my band on top like this right so in that I'm going to move my arms to the side and back and collect together so notice as well almost all of this exercise I'm using the external rotation of my arm so I'm not just straightening to the side but I'm opening it palms up and thumbs back and together back and together comes back and contracts your older blades together and one and two and one and two and one two and one and two 1 & 2 & 1 - fantastic eight to twelve repetitions three sets approximately right and remember to do this slowly yes control your muscles make sure that your mind is connected to your exercise do not just dream put your attention to developing the strength in your lower trapezius and in entire set of muscles right well we know for the next exercise we're going to change our position so we're going to sit down all right floor if you have mat you can sit on a mat if you don't have just sit like me right okay so then I'm putting band around my feet all right and crossing lap goes to the right and right goes to the left okay I'm sitting straight making sure that I keep in through entire exercise my back is straight and I'm sitting on my hip bones yes good so feet are flexed so now with this matter I'm going to do this kind of exercise it's 1 to 34 five six seven eight so you see so I'm maintaining my back straight and I'm moving my elbows behind highly contracting my shoulder blades together and engaging lower part of your trapezius yes this exercise is specifically for that then I'm pulling it back so from the back that looks like this one two three four five six seven eight so same thing you can do this exercise from eight to 12 times and repeated three three repetitions yes and the final exercise before I will share with you my bonus exercise for your neck is going to look like this so we grab in the band we're keeping our elbows close to your body and now we're just going to move our arms away from each other one [Music] two three four five [Music] six seven eight one two same thing control this Pete don't speed up yes as soon as you reach this position hold it for a couple second maintain a good posture six contract your shoulder blades together and please make sure that you're not moving your elbows right for this exercise is very isolated exercise the range of movement is very small so it's very important to do this exercise correctly slowly and with with your like presence with your attention to the movement movement [Applause] alright guys super excited to share with you this bonus exercise I'm actually using this exercise for myself because I am dealing with the disalignment of my head as well so my head moves a little bit too forward and I have to control it to keep it aligned my ears with my shoulders so and I found that this exercise is very very helpful so for this one you come in close to the wall you put in your heels next to the wall your pelvis and trying to put your lower back next to the wall and shoulder blades yes so now make sure that had so it's as well next to the wall is like this right so make sure that you chew those who all work yes and you lookin straight like this and now from this position you're doin little like foot long step forward and maintaining maintaining this plank for three minutes so you're saying make sure that you're not dropping your shoulders not dropping your sternum when I'm dropping it like this you stay near me keeping it straight and your chin down yes and keep it for two or three minutes of course right now I'm not going to stay for three minutes like this but as soon as you'll finish you'll feel how you're had naturally moves back and that's helps that will be like additional exercise to this entire set alright guys that's it from me thank you very much for watching this video I hope that this set of exercise is going to be helpful for you and your shoulders is going to maintain down and of course remember guys to be consistent and patient the posture needs time to be fixed and please make sure that you use this exercise consistently and that's it for today make sure to press like and subscribe to my channel and I will see you next Thursday until then work on your posture take care and enjoy dancing

Channel: Ballroom with Alexey

Views: 88,719

Keywords: how to keep my shoulders down, improve your dance posture, posture tips for dancers, posture for ballroom dance, good posture for ballroom dance, good posture for dancing, how to improve my posture for dancing, exercises to keep shoulders down, exercises to improve dance posture, ballroom with alexey, alexey Ryazanov, dance posture

Id: frllNholzE8

Length: 13min 3sec (783 seconds)

Published: Tue Aug 07 2018