This exercise is designed to enhance the flexibility and strength in the dancers' spine. It focuses on evenly distributing movement throughout the spine, thereby reducing strain on the intervertebral discs.

Preparation: Position the student on the fit ball in a wide second position. Adjust the position based on their turnout level. Use a strong resistance band, doubled for increased resistance.

Steps:

1. Have students start with their body forward, their band stretched overhead.

2. Elongate upward to an upright position, transferring weight to the right and then into a full cambré circle.

3. Repeat to the left.

4. Instruct students to transfer their weight sideways, with face to the side, ensuring square hips and shoulders as they stretch into a penchée. Then, cambré with the band overhead.

5. Have them repeat this on both sides.

6. Guide students to walk their feet forward, lying flat over the ball, extending one leg devant while the other tucks underneath. Stretch arms overhead with the band.

7. Have them twist their upper body, activating their obliques, with bands on the floor.

Focus: Ensure the even distribution of movement through the spine. Have students maintain square hips and shoulders in their side stretched and remind them to keep their deep abdominal muscles activated throughout.