This exercise improves coordination of the shoulder, back, and arm muscles. It focuses on the complex interplay of these muscle groups which are essential for ballet dancers to perform a range of movements with both grace and strength.

Preparation: Have students lie face down on a mat, with their feet in first position and in their natural turnout. Place a soft, half-inflated fusion ball under their rib cage. Their arms should be at their sides with elbows soft and the fingers resting lightly on the mat. If needed, students can initially use the wall for support if they are not yet able to keep their heels together.

Steps:

1. As the student lifts their upper body, run your fingers lightly down their spine to guide the movement.

2. Instruct them to stretch the crown of their head away from the base of their spine.

3. At the peak of the extension, the student should exhale deeply through the mouth, feeling the ribs soften before slowly returning to the starting position.

4. Repeat this process slowly with four repetitions, emphasising elongation and controlled movement.

Focus: Emphasise the importance of maintaining a neutral spine and engaging the back muscles without strain.