Ballet for Scoliosis: Part 1

The fluidity of ballet movements makes it one of my favorite exercises for my scoliosis woes. One of the most important concepts that ballet has left with me is the idea of pelvic stability. Remember those ballet belts that you wore during class? Those belts are meant to be a visual reminder that the hips should be at the same level when engaging in any movement or activity thereby creating a strong core from whence movement can begin.

One of the most basic ballet moves is a plié. This is what you will be doing!

Ballet Exercise 1: First Position Plié

1. Stand with the heels touching each other and the toes pointing outward (this is first position for the feet). Place the arms up in front of your breastbone and out to the side (this is "second position" for the arms and is pictured above in the image on the left).
2. Sloooowwwly melt (A.K.A. "fondu") by bending the knees while gently lowering the arms (this position equals a "plié" and is the 2nd image on the left). Remember to keep the heels on the ground for the plié.  Straighten the knees to return to position number one when you are standing completely upright.
3. Slowly bend again through the "plié" position and continue bending the knees until your butt is ALMOST touching your heels (read: do not put your butt on your heels - this is cheating and takes away the benefit of the exercise). This time, stay on your heels until you just can't stay on them anymore; then, pick up your heels and balance on the balls of your feet as you gradually lower yourself down. This position equals a "grand plié" and is the 3rd, center picture above.
3. Slowly straighten the knees to return to the neutral, first position where you started.

Try the above exercise in second position! One thing to note is that when you do the second position grand plié, the heels never leave the ground.

Second position plié pictured:

For an added challenge, complete the above plié and grand plié with the arms above the head in "fifth position."

Fifth position arms:

This plié move can be accomplished in a number of ways. Try them all and see what gives you the best stretching results: 

1) Facing a wall with the arms slightly resting against it for stability; 

2) Using the back of a chair for support; or

3) In the center of a room using your abs for core stability and support! Option 3 is harder than it sounds.

Quick tips: try not to overdo the "toes outward" position (A.K.A. "turnout"); pointing slightly outward is the best way to start to make sure you don't mess up your knees. Also, remember to keep the pelvic neutral (remember that belt reference above?) by keeping the lower abs engaged and tight throughout the movement. This will give you the added benefit of an ab workout during your plié!

Plié away!