This exercise focuses on strengthening the shoulders, back, and arms, crucial for ballet. It emphasises the interrelationship of muscles, particularly the latissimus dorsi, and teaches thoracic spine flexibility, essential for safe dance practice. This exercise aids in developing correct activation for classroom movements.

Preparation: Students should position their hip bones on the fit ball, feet in first position with natural turnout. Guide them to feel the elongation through their rotator muscles.

Steps:

1. Have students begin with arms at the sides, inhaling deeply.

2. Instruct students to lift their upper bodies from the deep abdominals, extending the thoracic spine.

3. Turn the head to the right, keeping shoulders square, and exhale on reaching full extension.

4. Instruct the students to inhale while returning to the starting position, then exhale. Repeat, turning the head to the left.

5. Introduce port de bras to 5th position with head turns.

6. For the third set, instruct students to elongate their spine forward with port de bras moving sideways to 5th position.

7. Students conclude with a lift to 5th position and a deep exhale.

Focus: Emphasise keeping shoulders square and ribs from flaring. Focus on the pull down of the trapezius and the activation of latissimus dorsi muscles.