To execute a flat back in dance, as demonstrated in techniques like Matt Mattox Jazz, you create a flat, horizontal line from your head to your hips while maintaining a strong core and specific body alignment, often initiated from a plie.
Understanding the Flat Back in Dance
A flat back is a foundational dance position and movement that emphasizes a straight, elongated spine, typically parallel to the floor. It's crucial for developing core strength, body awareness, and proper alignment, serving as a building block for various turns, leaps, and contemporary movements. The goal is to maintain a perfect tabletop shape with your torso, without any rounding or excessive arching of the spine.
Step-by-Step Guide to Executing a Flat Back (Matt Mattox Technique)
Based on the Matt Mattox Jazz Dance Technique, performing a flat back involves a precise coordination of several body parts, often moving from a plié position to achieve the flat torso. The movement is dynamic, involving a controlled descent and return.
Here's a breakdown of the key elements:
- Preparation: Begin in a stable stance, often a second position plié, which provides a strong base.
- Initiation: As you initiate the movement, focus on the following precise actions:
- Knees: Your knees come forward, indicating a deepening of the plié or a preparatory bend.
- Hips/Butt: Simultaneously, your butt comes back, counterbalancing the forward movement of the knees and allowing the torso to hinge from the hips.
- Chest: Your chest comes forward, moving in unison with the torso as it inclines parallel to the floor.
- Head: Your head goes back, maintaining the elongated line from the spine through the neck and head, ensuring a flat plane.
- Arms: Your arm relaxes, indicating that the focus is on core stability and spinal alignment, without tension in the upper body.
Body Alignment Breakdown:
For clarity, here's a table summarizing the critical body actions involved in achieving the flat back position:
Body Part | Action | Purpose |
---|---|---|
Knees | Come forward | Supports the weight, facilitates hip hinge |
Hips/Butt | Come back | Establishes the hinge point, counterbalances |
Chest | Forward | Creates the flat line of the torso |
Head | Back | Extends spinal alignment, avoids neck strain |
Arms | Relaxes (or placed as per choreography) | Reduces upper body tension, emphasizes core |
The Movement Aspect
The flat back isn't just a static pose; it's often a movement that involves control and return. As described in the Matt Mattox technique: "And I drop down in one count. One back to flat back two." This suggests:
- Controlled Descent: A fluid, controlled movement down into the flat back position, executed with precision ("in one count").
- Return: A strong, equally controlled movement back out of the flat back position, returning to the starting point or transitioning to another movement ("back to flat back two" implies the return from the lowest point).
This dynamic nature highlights the importance of core engagement throughout the entire process, both entering and exiting the position.
Key Principles for a Successful Flat Back
- Maintain a Straight Spine: The most critical aspect is keeping your back completely flat, avoiding any rounding or arching. Imagine a ruler placed along your spine.
- Engage Your Core: Your abdominal muscles are vital for supporting your torso and maintaining stability throughout the movement. Pull your navel towards your spine.
- Hinge from the Hips: The movement primarily originates from the hip joint, not the waist. This allows your torso to pivot forward as one unit.
- Relaxation (Arms and Shoulders): While your core is engaged, ensure your neck, shoulders, and arms remain relaxed, unless specific arm placement is required for choreography.
- Controlled Movement: Execute the descent and return slowly and with control, focusing on precision over speed.
Common Mistakes to Avoid
- Rounding the Back: This loses the "flat" quality and can put strain on the lower back.
- Arching Excessively: Over-arching the lower back also compromises the flat line and can be uncomfortable.
- Bending at the Waist: If you bend from your waist instead of hinging at the hips, your back will likely round or become less stable.
- Tension: Holding tension in the neck, shoulders, or arms can detract from the line and make the movement less fluid.
Practicing and Improving Your Flat Back
- Use a Mirror: Regularly practice in front of a mirror to observe your alignment and make immediate corrections.
- Focus on Isolation: Practice moving each body part (hips, chest, head) independently first, then integrate them.
- Core Strengthening: Incorporate exercises that specifically target your core muscles to build the strength needed for sustained flat back positions.
- Consistent Practice: Regular repetition helps to build muscle memory and refine the alignment.
By focusing on these detailed instructions and principles, you can effectively execute a strong and stable flat back in your dance technique.