SHOULDERS BACK AND DOWN



Helena Vlahos’Bellydance Body Mechanics
By Norma Westover

This month, we bring you a truly crucial piece of the total bellydance body mechanics picture, Keep Your Shoulders Back and Down. The mastery of this posture element quickly reveals the presence of a seasoned performer; for most dancers, it comes neither naturally or easily, so don’t be discouraged!

First let’s take a closer look at what part of our anatomy we’re actually targeting. In this instance, when we say shoulder, we’re speaking not only of the joint where the shoulder meets the upper arm, but also of the clavicle (collar bone), shoulder blade, and the fleshy, triangle-shaped trapezius muscle that runs from the base of the neck to the knobby bone at the shoulder’s outer end. Although technically other bones and muscles are involved, these are the main players, and our study will be limited to them for simplicity’s sake.

By saying shoulders “back” we mean that, with spine erect, we push the shoulders back, in-line with the neck. In other words, if the knobby bone at the outer end of each shoulders aligns with the neck so that a straight line can be drawn from one shoulder, through the neck and across to the other shoulder; you’ve got it right. If the knobs are either forward of, or behind, the neck, your alignment is off.

The correct way of holding the shoulders “down” is best explained by using that same knobby bone as a reference point. Assuming that the shoulders are already held back, imagine that the clavicle (collar) bones are like horizontal levers attached at either side of your neck. Your goal is to bear downward on these two levers while keeping the trapezius muscle relaxed. It is the bone that does the moving, and the muscle simply follows the bone.

The reasons for keeping the shoulders back and down are both orthopedic and cosmetic.

In fact, if you have a history of poor shoulder posture, you’ll be pleasantly surprised at how good it feels and looks to do it right. Even dancers with significantly rounded shoulders will see results from working at correct carriage. Nobody wants pain or an ungraceful appearance as part of their bellydance performance, so we’ll spend a little time examining the shoulder-related causes of both.

Pain can come not only from muscle and joint fatigue, but also from unsuitable postures. Bellydance is no different from other dance forms in that a lot of expressive activity takes place with the arms overhead. When the shoulders are not kept back, down and as relaxed as possible, we have them pushing and pinching upward and inward toward the neck, trying to follow the extension of the arms. In essence, we’re squeezing and contracting the muscles at the base of our neck when we shouldn’t be! Any of us who have desk jobs that require hunching over paperwork or cradling a phone to the ear with one shoulder will be all too familiar with the painful neck and trapezius spasms this pinched posture can cause. Repeatedly thrusting your shoulders upward with your arms as you bellydance is going to land you in the exact same sort of misery. If, the next day after an extended performance, this area hurts, examine your shoulder posture habits carefully. You may want to enlist the help of a friend to “spot” for you as dance, to help you pinpoint your problem areas.

When it comes to bellydance, we all know that having “the look” is a huge part of successful performances. Casting the illusion of calm power and grace is our goal. Pinched, hunched-up shoulders will have you looking anxious and uptight quicker than any other posture boo-boo you can think of. Appearing as though you’re trying to shrivel while you shimmy, or with arms overhead, looking like you’re trying to strangle yourself with your own trapezius is not comely, let’s face it. So, cosmetically speaking, it’s once again in your best interests to take the time and trouble necessary to correct any poor shoulder carriage problems you may have.

Like any learned behavior, it will take dedicated rehearsal and lots of time to correct poor shoulder posture habits that may have been with you all your life. The sooner you begin working on shoulder posture, and the more you work at it, the quicker you’ll start to see improvement. This goes for when you’re not dancing too! All too frequently as we go about our daily business, we hunch our shoulders forward and tighten our trapezius muscles when we’re frightened, angry, or in unfamiliar circumstances. I know I do! Make it a point to carry “the look” with you wherever you go, and you’ll soon see the discipline pay off in your performance art. Happy dancing!

copyright 2004 Helena Vlahos All Rights Reserved