The Muscles Behind the Frame
Feel the music move you from the inside out
This iconic photo captures Joseph Pilates and his wife, Clara, demonstrating the precision and control that defined the Pilates method. Joseph’s hands-on approach to teaching, seen here as he guides a client’s movement, reflects his deep understanding of the body’s mechanics. His work wasn’t just about strength - it was about alignment, connection, and efficiency, principles that translate seamlessly into dance. The way he engages the upper body, particularly the armpit muscles, shoulder blades, and core, is a powerful reminder of how integrated movement creates both power and fluidity.
Maintaining a strong dance frame requires more than just “good” posture; it’s about engaging the right muscles to create a solid, yet fluid, connection with your partner. If you’ve ever wondered how professional dancers achieve that effortless grace, two key muscle groups are doing much of the heavy lifting: the latissimus dorsi (lats) and the lower trapezius (lower traps).
The lats, those large muscles that stretch across your back, play a crucial role in stabilising your arms and connecting them to your torso. When engaged, they help pull your shoulders gently down and back, preventing the hunching that can compromise your frame. This is especially important in partner dancing, where clear arm movements should originate from your core, not your shoulders, ensuring your movements are both strong and elegant.
Meanwhile, the lower traps, located at the base of your shoulder blades, work quietly to keep your scapula stable and aligned. These muscles counteract tension from the upper traps, stopping your shoulders from creeping upward during a dance. When activated, they create a light yet supportive frame, allowing for clear communication with your partner and ensuring you remain comfortable and free of stress throughout.
In all partner dancing, but here we are talking Kizomba, a well-supported frame isn’t just about aesthetics; it’s about connection. A strong frame provides stability while allowing fluidity, helping you respond to your partner with ease. It’s this balance of strength and softness that makes partner dancing such a unique and transformative experience.
If you’re looking to strengthen these muscles and improve your frame, exercises like pull-ups, lat pulldowns, and resistance band rows are great for engaging the lats. For the lower traps, prone "Y" lifts or scapular retraction drills are excellent options. Incorporating these into your routine can make a noticeable difference in your dancing, giving you the confidence and strength to connect more deeply with your partner.
Next time you dance, tune into your lats and lower traps, feel the difference your frame has on flow, easy playfulness, and your connection. Try it in your next dance, what do you notice?