The Ballroom Centre

Many athletes have found their core's in their chosen sports. You too can use your centre to improve posture, strengthen your back and prevent injury. The importance of a strong centre is essential if a dancer is to progress to a higher level.

The centre or core or the inner unit has been a term used to describe the muscles which add strength and stability to the spine and pelvis and run the whole length or your torso. These muscles play a vital role in posture, (especially for the ballroom dance frame) injury prevention and increased efficiency and power for most dance movements. They provide stability to the spine, pelvis and shoulder and therefore a solid foundation for movement in all the ballroom and Latin styles. These muscles are the link from your lower body to upper body and they help control a multiple of movements for changes in direction, shifting one's weight, and the transfer of energy especially when floor craft is applied (i.e. for navigational purposes when avoiding collisions or a smaller ballroom dance floor).

The muscles that make up the (ballroom and/or Latin) centre may vary depending on which professional you speak to. Most coaches however would agree on a number of key muscles which are responsible for keeping our posture upright and active. These are the Rectus Abdominals which are located along the front of the abdomen, The Erector Spinae muscles, these run between the neck and lower back and finally the Multifidis which are located under the Erector Spinae, which run along the vertebral column. The Internal and Exte
al Obliques which are found along the front and side of the abdomen and the Transverse Adbominis which is the deepest abdominal muscle and wraps around to provide protection and stability to the spine. Lastly the hip flexors and gluteals also help to provide stability to the hips and spine.

By dancing certain ballroom and Latin dances you can train you body and improve your core or centre. Your posture will become better than ever and this in turn will increase your energy levels and confidence to participate in dances you may have sat down for in the past. It is important to work within your limits but also discover newer dances to challenge yourself to progress. Another important point is to remember to balance all your dances. In the past many have said that Abdominal Strength is all that is needed to prevent back pain. Exercises in the form of one or two Latin or ballroom dances can definitely help prevent injuries but it must be worked on in conjunction with others to make an effective centre.

Not only does great centre help but the secret to a great dance life with longevity has many paths, and not just the one's mentioned above. Reducing heart disease, weight loss, lowering blood pressure and regular exercise such as ballroom dancing can help increase your dance life. Some tips to help you along the way could be, don't smoke, reduce salt and saturated fat intake, follow a low glycaemic food index, choose fruit as a snack, eat smaller serving sizes by using smaller plates and cups, eat slowly and stop when full, limit alcohol intake are just a small number of the things you can introduce to help you on your way. As always you should consult your medical practitioner before trying any changes to your eating or exercise regime.