Perfect Your Posture: One Simple Exercise to Fix Slumped Shoulders

This story originally appeared in the October/November 2015 issue of Pointe.

When you begin your first plié combination of the day, you're likely feeling refreshed and ready to go—not to mention standing tall with good posture. But as class goes on, and the mind fatigues, bad habits can creep in. By center, your upper back may be slumping forward, and your posture less than perfect.

Julie O'Connell, director of performing arts medicine at Athletico Physical Therapy in Chicago, says she often sees dancers standing with their shoulder blades too far forward and the chest caved in. She suggests this exercise to help correct this postural problem. Though the motion is minimal, it can have a big impact on your overall épaulement. If you feel your upper back rounding during class, you can even do a few reps in between combos, to remind your body of the proper alignment.


1. Stand straight against a wall, using it as a contact point for your shoulder blades.

2. Lift both arms in front of you to a 90-degree angle. The wrists should be in line with the shoulders and the elbows should be extended.

3. Using the serratus anterior muscles (which wrap from the upper ribs around the scapulas), slowly reach both arms forward in a punching motion, feeling your shoulder blades move away from each other as they glide along your rib cage.

4. Return to the starting position, so your shoulder blades are resting alongside the spine. This is correct, engaged alignment. Do 2 sets of 10 repetitions.

To challenge yourself. wrap a resistance band around your back and arms, holding each end with your hands.

Then punch forward, working against the resistance.

Or, lie on your back and perform the exercise while holding a light weight in each hand.

Latest Posts


Gavin Smart, Courtesy ROH

Calling All Ballet Lovers! World Ballet Day 2020 Is on October 29

While very little about this year has felt normal, we're excited to share that one of the dance community's landmark events is returning despite the pandemic. October 29 marks World Ballet Day 2020.

This year's iteration of the annual social media extravaganza features three of the world's leading companies: The Royal Ballet, The Australian Ballet and the Bolshoi Ballet. Additional participating companies, which include American Ballet Theatre, Houston Ballet, National Ballet of Canada and Boston Ballet, have just been announced. Last year's World Ballet Day was the biggest yet, reaching over 315 million social media users around the world.

Keep reading SHOW LESS
Serghei Gherciu, Courtesy Bayerisches Staatsballett

Osiel Gouneo on His Cuban Roots, His Favorite Roles and His Grandfather's Powerful Life Lesson

In Pointe's Fall 2020 issue, Bayerisches Staatsballett principal Osiel Guneo talked to us about his career, life as a new dad and what he misses most about his home country of Cuba.


Keep reading SHOW LESS
Getty Images

Are You Rethinking a Dance Career Due to COVID-19? Read This Advice First

Olivia Duran started ballet when she was 3 years old, and it was love at first plié. From there, "I just kept going," she recently recalled over the phone, "and that was that!" Soon, she found herself at Elmhurst Ballet School, the prestigious training program affiliated with England's Birmingham Royal Ballet. She completed the school's full eight years of coursework, but as she neared the professional world, Duran felt more drawn to life as a cruise performer than as a traditional ballerina. Her final year was marked by audition circuits in London, which eventually landed her a contract with MSC Cruises.

After graduation in 2019, Duran returned home to Hampshire, UK, for a few short months to wait for the contract to begin—but with the onset of COVID-19, cruise ships stopped sailing and the job never came to fruition. Her stay at home became far more indefinite, and she was left to consider a life without dance at its center.

Keep reading SHOW LESS

Editors' Picks