This exercise is designed to enhance awareness and strength in the back muscles It helps students understand the interrelationship between shoulders, back, and arms. As a result, students should see improved control and fluidity in their port de bras movement.

Preparation: Have the student sit on the centre of a fit ball with an elongated spine and feet flat on the mat, hip-width apart. They will also need a 3m (10ft) medium strength long resistance band held in half.

Steps:

1. Students begin by lifting the band overhead, focusing on elongating the spine and pulling down the trapezius. Instruct them to breathe slowly in sync with the music.

2. Guide them in gently pulling down the right side with the resistance band, maintaining the posture. Return to the upright position.

3. Repeat with the left arm, activating through the latissimus dorsi.

4. Once comfortable, pull down both sides simultaneously, moving the bands just behind the head.

5. Have them wrap both sides of the band around the torso, crossing over the ribcage. The band should be out at their sides, held between the middle finger and thumb.

6. Instruct the student to extend their arms into a second position slowly (rotate the arms), feeling the same back activation as before.

7. Repeat this movement four times.

8. Release the band and execute a series of port de bras with the same back muscle active.

Focus: Emphasise proper rib cage placement and shoulder girdle stability.