This exercise is designed to enhance students' understanding of the anatomical spiral of the arms in classical ballet. The resistance bands are used to teach the correct inward rotation of the upper arms, subtly guiding the humerus into the proper position. Along with reinforcing proper arm technique, this exercise also strengthens the back muscles, crucial for any ballet dancer.

Preparation: Ensure students are positioned correctly on the fit ball, focusing on maintaining pelvic stability and keeping their hips square. They should not sit back into the ball.

Steps:

1. As students inhale through the nose and exhale slowly through the mouth, encourage them to lengthen their spine.

2. Incorporate the use of resistance bands (3m/10ft long) on the arms to teach the ideal inward and outwards rotation and shoulder placement.

3. Watch for correct knee alignment over the toes throughout the exercise. Once the technique is stable, introduce various port de bras, including sideways bends.

Focus: Stress the importance of pelvic stability and correct shoulder placement. Encourage students to feel the downwards and outwards movement of the shoulder blades.