If you're not sure what your posterior chain is, you may be neglecting it. The posterior chain refers to the muscles on the back side of your body. Unfortunately, we often fail to give these important areas enough attention because we're more likely to be thinking about the body parts we can see in the mirror. On the other hand, there are many exercises you can do with a portable ballet barre to bring things into balance.
Why is the posterior chain so important? It includes some of the biggest and potentially most powerful muscles in your body from your calves to your upper back so you need them for strength and speed whether you're an athlete or dancer or just want to protect your mobility, and avoid injury. Plus, if you sit for long periods, your posterior chain grows weaker and stiffer so some therapeutic moves could help you to age more comfortably.
Ballet barre workouts are great for targeting your whole body. Here are a few of our favorite exercises for the posterior chain.
Squats: Stand arm's length away from your barre with the side of your body facing the barre. Hold the barre lightly with one hand as you lower yourself into a squat, and rise back up. Keep your weight in your heels, and firm your outer upper thighs in. Gradually increase your number of repetitions and sets.
Back Extensions: Stand facing your barre, and hold it with both hands placed shoulder distance apart. Lift your chest up as high as possible and then start rolling your back down as though you were lowering yourself over a beach ball. Move slowly and gently to avoid putting pressure on your lower back.
Arabesque Pulses: Stand facing your barre, and hold it with both hands. Extend one leg straight out behind you with your toes pointed, and pulse the leg up and down. Start with 10 repetitions on each side.
Physical therapists and other health and fitness professionals often recommend ballet barre exercises for people who want an efficient and effective full body workout. Contact us for the ultimate portable ballet barre durable enough to be used as a studio dance barre as well as your at-home barre.