“Image is the first thing people see when watching a couple dance. Even the untrained eye can appreciate grace, fluidity, emotion and skill. But there is one essential thing that holds it all together; balance.”
Balance can be influenced by
- Your Vision
- Your Balance sensors (inner ears)
- Your sensation of where your feet are. Balance and control are essential for every dancer, poor balance makes you look unstable, a burden to your partner plus increases the risk of injury. Having good stability and balance enables you to transfer your weight quicker and move through your motions more fluidly.
Too many dancers rely on their vision for balance; try closing your eyes……. Or dancing in dim light……
- Turn your head from side to side
- Stand on one leg
- Can you dance your routines?
Each part of the body moves forward or back to counter balance another part of the body.
Some exercises to help:
Stand next to a chair or wall in case you need to catch your balance.
- Standing barefoot, slowly rise onto the balls of the feet, pressing the toes down into the floor. Concentrate on centering the weight of the body somewhere between the heel and the big toe. Try to pull up and out of the joints, but maintain relaxed knees. Lower the heels slowly and repeat.
- Stand on one foot on a hard surface without locking the knees. Divide the weight of the body equally between the heel and the ball of the foot. Stand in this position for one minute, and then switch to the other foot.
- Stand on one foot with the weight of the body divided between the heel and the ball of the foot. Pick up the heel and slowly turn to the left (about a 90-degree turn) on the ball of the foot, then stop and lower the heel. Repeat a few times, and then switch feet. Once you’re comfortable with small turns, try whole turns.
A Solid base: Muscles in your foot, ankles and lower legs help maintain balance so pay attention to strengthening these which allow for side to side movement of the foot. If your base is wobbly it is harder to hold a long balance. Remember your base of support is constantly changing while dancing.
Strengthen your core: A strong core improves your balance (Yoga and Pilates will help also with flexibility), an engaged core plays a key role in maintaining your stability.
Posture: Strong posture is the correct alignment of the body so that the bones and muscles can hold you upright, against gravity, with the least amount of energy. Be aware of your posture in everyday life while walking, sitting or standing.
Fiona Hutton 