This exercise focuses on spinal mobility and strengthening, particularly for developing a graceful cambré. The exercise encourages lengthening the lumbar spine to avoid collapsing in the lower back while mobilising the thoracic spine.

Preparation:

Position students with their hips on the fit ball, feet against the wall in first position.

Steps:

1. Beginning with an exhalation, have students roll through the upper thoracic spine, encouraging them to lift from the abdominals to avoid crunching in the lumbar spine.

2. On inhaling, have students activate the upper back, turning the head to one side while keeping shoulders square and extending backwards.

3. Exhale when returning to the initial position.

4. Have students incorporate épaulement in arabesque alignment, ensuring that their hip alignment remains square.

Focus:

Monitor the spine's curvature, avoiding sharp angles, and ensure even shoulder alignment. Emphasise lengthening through the crown of the head and upper back activation.