Postural Alignment for Ballet

Second day of Kathryn Morgan’s 12-Week Challenge: I had to switch things around as I couldn’t really do the cardio as suggested on her January calendar. It was raining cats and dogs for the most part of the day, so I decided to do some gentle stretching instead, especially since I have developed some muscle aches after my first class yesterday (as expected!). “Yoga” was suggested for Thursday, so I decided to swap “cardio” with that. And since I haven’t really properly learned to do any yoga myself, I opted for Egoscue exercises instead.

You may never have heard of Egoscue exercises. They are exercises for correcting our postures so that our main loading joints align properly, giving the entire body balance from left to right and from front to back. I learned to do these more than eight years ago, about the same time I started to take ballet lessons. At that time, I had a severe case of back pain, and I tried many different modules until I hit the jackpot—the book “Pain Free” by Pete Egoscue showed up in my local bookstore right in front of me. Following the exercises for back pain in the book helped me get rid of most of the pain and I was able to function normally again.

Later on I realized that ballet strictly requires a symmetrical alignment of the body and mine was far from the ideal. In fact, being desk-bound for my work made my right shoulder much lower than the left, and there was a serious imbalance between my left and right hips. Such imbalances caused pain in the lower body, such as pain in the knees and ankles. So I looked into the Egoscue Method further and found the following book: “The Egoscue Method of Health Through Motion.”

The book shows three different kinds of imbalances and mine (left-right and anterior pelvic tilt) are two of those covered in the book. The other one is posterior pelvic tilt. I started doing full sets of exercises to correct both the left-right and front-back imbalances. I did them first thing in the morning every single day for about four years, and the result? Voilà!

Egoscue_Condition1_Before-After-Left

2007 vs. 2011

Egoscue Exercise for Condition 2 - www.balletomanehk.com

Life got busy, and I haven’t been doing these exercises diligently after the initial four years. Sure enough, the long hours sitting behind the computer screen have taken a toll on my posture again. With Kathryn Morgan’s 12-week challenge, I have found the motivation to squeeze some time into my busy schedule to realign my posture again.

Some of the exercises are borrowed from yoga and some are unique creations by Pete Egoscue himself. Below are some snapshots of what I did today:

Egoscue - Downward Dog - http://www.balletomanehk.com Egoscue - Frog - http://www.balletomanehk.comEgoscue_Standing-Quad-Stretch Egoscue - Abdominals - http://www.balletomanehk.com
Egocue - Supine Groin - http://www.balletomanehk.com

I feel so good now that I have aligned my posture for the day. The whole body feels relaxed and light, and the exercises have given me the kind of gentle conditioning that would prepare me for the ballet workouts that are coming up.

Thanks to the rain, I did manage to do a tiny bit of cardio after all—it made a mess with my garden on the roof, so by cleaning up the mess, I did get my heart rate pumped up and I got a little sweaty too! 😉

How has your challenge been so far? Share with me in the comment section below.

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2 thoughts on “Postural Alignment for Ballet

  1. Wow, those before-and-after posture results are amazing!! :O Would be really interesting to take photos of myself and draw the lines, too. Are the alignment exercises in the book you mentioned? Or would you recommend I read his book Pain Free first?

    • Hi Christine, both books contain postural alignment exercises. Pain Free focuses on removing pain symptoms, and has a short set of postural alignment exercises for pain in each part of the body. The Egoscue Method book deals with overall, systemic postural imbalances and the exercise sets are more elaborate. Good for long-term maintenance. So if you have any urgent pain issues, I would recommend the Pain Free book. Otherwise the other book will do.

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