Dancer's Posture Fix
Build the structural foundation that makes technique possible and keeps dancers performing for decades.
Dancers train their bodies to achieve ranges of motion, lines, and control that most humans never approach, but the structural patterns that make those achievements possible can also create chronic pain when they're not balanced. Hip external rotation turnout training without internal rotation balance. Relevé and pointe work compressing the ankle. Thoracic hypermobility at the expense of stability. This 20-video program builds the structural foundation that supports, rather than undermines, elite movement.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 10 to 18 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 10 minutes. Weeks 4-6: 8 exercises, about 18 minutes. 4 new exercises come in, 1 drops off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Do these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Your routine each session
- 1Single-Leg Balance (Eyes Open and Closed)
- 2Hip Crossover Stretch
- 3T-Spine Rotation
- 4Ankle CARs (Controlled Articular Rotations)
- 5Cervical Retraction
Phase 2ProgressionDo these 8 exercises each session, about 18 minutes. 4 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 18 min
Do these 8 exercises each session, about 18 minutes. 4 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 18 min
Your routine each session
- 1Single-Leg Balance (Eyes Open and Closed)
- 2T-Spine Rotation
- 3Ankle CARs (Controlled Articular Rotations)
- 4Pigeon Pose (Hip Opener) New
- 5Cervical Retraction
- 6Lateral Hip Opener New
- 7Glute Bridge New
- 8Overhead Reach with Squat New
No longer in your routine: Hip Crossover Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Ankle CARs (Controlled Articular Rotations), Cervical Retraction, Glute Bridge (about 7 min).
Do any of these sound familiar?
- Hip flexor tightness despite high flexibility training
- Knee pain from turnout demands on underprepared hips
- Lower back pain from lumbar compensation in arabesque
- Ankle instability or pain from relevé and pointe work
- Cervical tension from performance and sustained stage positions
- Hip clicking or impingement in turnout positions
Why this happens
The root causes behind dancer's posture fix.
- Turnout training developing extreme hip external rotation without corresponding stability in the hip joint
- Relevé and pointe work compressing the ankle mortise without adequate mobility preparation
- Arabesque and back extension recruiting the lumbar spine when thoracic mobility is the intended driver
- High-volume jumping loading tendons without structural rest and restoration
Why this works
The dancers who have long careers are the ones who balance their extreme mobility with structural integrity. Turnout without hip stability destroys the knee. Relevé without ankle control creates chronic foot and ankle issues. This program doesn't fight against a dancer's training, it builds the structural balance that makes the training sustainable.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
My knees hurt in turnout. Will this help?
Knee pain in turnout is almost always a hip stability problem, the foot is rotated but the hip isn't stable enough to control the force. The glute bridge and hip stability work directly addresses this.
I already stretch extensively. Why do I still have hip flexor tightness?
Dancers often have a paradox, extreme flexibility in some directions combined with functional tightness in others. The hip flexors often tighten from repetitive jumping and high-volume class even in highly flexible dancers. The corrective work addresses this pattern specifically.
Is this appropriate for pre-professional dancers?
Yes, and the earlier structural balance is built, the better. The program is appropriate for serious students through professional performers.
Can I do this during performance season?
Yes, the program is designed to work alongside full training and performance schedules. The performance week protocol is specifically built for high-demand periods.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
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Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Mike explains the dance-specific structural patterns behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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