Expert: Dianne M. Buxton - 9/18/2009

Question
QUESTION: I was trained to engage my Lats, press my shoulders down, close my ribs and keep my abs tight for proper posture alignment for my upper body.  Are you supposed to keep your scapula(Shoulder blades) from poking out of your back as well?  And if you are, what are some exercises I could teach my students to use there upper body and backs correctly?
Also, I was trained to lift my knee caps up and straighten my leg as much as possible.  But I hear in other forms of exercise that you are not supposed to "lock your knees".  Why do people say you are not supposed to lock your knees and why, and why would it not apply to ballet dancers (If it doesn't)?
One more question...  Is this a temps de fleche? When you step on right leg and jump off of it and flick left leg back into small attitude derriere and then step on left leg and flick right leg back into small attitude derriere?

ANSWER: Hi April. Yes, you are right about the temps de fleche.

The support for spinal posture is in the lower abs. The lats will activate automatically in support.

Tension is fluid. The shoulders should not be held down, but will respond to the effort of, for an example, securing the body position in a pirouette, then the tension should release. Same for the ribs - they do not need to be locked closed, but need to maintain a secure position in the right moments.

If the scapula are pulled together they will protrude - but they should remain relaxed. The back should remain wide, the chest lifted for proper breathing, and then the shoulders will relax back rather than forward.

The thighs, holding for stability, will lift the kneecaps. Ballet positions depend on this. Training exercises don't lock the knees - they are completely different dynamics.

For your students, concentrate on the lower abs. http://balletshoesandpointeshoes.blogspot.com/2008/07/learning-to-develop-lean-m
links to an article that talks about developing long lean muscles with correct posture.

There are more articles listed down the left side of the blog that might interest you as well. The book "Inside Ballet Technique - Separating Anatomical Fact from Fiction in the Ballet Class" by Valerie Grieg is an excellent book for ballet teachers. If you go to http://www.theballetstore.com/ you'll see it in the book line up.

All the best, Dianne





---------- FOLLOW-UP ----------

QUESTION: Thanks for getting back to me in such a timely manner.  And thank you for sharing your knowledge.  Just to clarify, You said that if the Scapula are pulled together they will protrude.  I want to know if you are supposed to pull them together or not?  Thank You.  April

Answer
You're welcome April, as far as getting back to you...

The scapulae are not supposed to be pulled together - typically a student may do this momentarily but the tension should release and not be a locked position. The scapulae will move around according to the upper body ballet positions being done. As far as protruding - don't worry about that - every one is different appearance-wise. There is no rule.

Regards, Dianne