How to Improve Your Ballet Posture in Just 5 Minutes a Day
Most of us know we should stand taller – but modern life makes it all too easy to slump. Whether you’re at a desk, chasing toddlers, or scrolling on your phone, poor posture creeps in without us realising. The good news? A few ballet-inspired movements can work wonders – and they only take five minutes a day.
Why Ballet Posture Works
Ballet dancers are trained to hold their bodies in a way that promotes balance, control, and lift. It’s not about stiffness – it’s about elegance through strength. Incorporating ballet posture work into your daily routine can help you:
Reduce tension in the shoulders and neck
Improve balance and core engagement
Feel more confident and energised
Here’s a short, daily sequence you can do anywhere.
Your 5-Minute Ballet Posture Routine
You don’t need any equipment – just a wall or chair for light support if needed.
1. Stand Tall – Ballet First Position (1 minute)
Stand with your heels together and toes turned out slightly in a comfortable V shape.
Gently engage your thighs and lift through your centre.
Imagine a string lifting the crown of your head.
Lengthen your spine while keeping your ribs soft and not flared.
Focus: Keep your shoulders relaxed and your chin level – not tucked or tilted.
2. Port de Bras – Arm Flow (1 minute)
From first position, gently float your arms to first position (rounded in front of you) and then overhead to fifth position.
Open your arms out to second position, then slowly lower them with control.
Repeat 5 times, focusing on fluidity and length.
Focus: Keep your shoulders down and your neck long – arms move but your posture remains lifted.
3. Wall Glides – Spinal Alignment and Shoulder Mobility (1 minute)
Stand with your back against a wall with your heels and lower back gently touching the wall.
Your arms should be lifted to the side, in line with your shoulders, bent at the elbow at 90 degrees, finger tips pointing to the ceiling. With the back of your hands on the wall, aiming to keep contact with the whole of your arm on the wall if you can.
Tuck your chin slightly and slide your arms up and down the wall, almost like a snow angel but with bent elbows.
Focus: Avoid arching the lower back – the aim is to stay long and neutral.
4. Rises – Lift for Balance (1 minute)
Stand tall in first position.
Slowly rise onto the balls of your feet, keeping your spine lifted and hips level.
Lower with control. Repeat 8–10 times.
Focus: Keep weight evenly distributed and avoid leaning forward.
5. Breath and Reset (1 minute)
Return to standing tall. Take 3 deep breaths, lifting your arms overhead as you inhale, and lowering them as you exhale.
Close your eyes if you like and check in with how your body feels.
Small Effort, Big Change
Done daily, this mini routine builds awareness and strength – both essential to good posture. Over time, you’ll notice your shoulders naturally draw back, your balance improves, and you move with more grace.
No fancy kit. No hours at the barre. Just five mindful minutes a day. However, if you did want to work on your posture and alignment further, we have a class exactly for that on Saturday mornings with Tara, click here for more information or to book your spot!
