This exercise is designed to help improve the shape of a students port de bras by focusing on the use of their back muscles. It aims to address postural issues that arise from excessive screen usage with the help of a resistance band, which enhances proprioception.

Preparation: Student start sitting on the centre of the ball with their legs hip width apart, in a parallel position. Make sure the ball is fully inflated.

Steps:

1. The student wraps the resistance band around the body, crossing it over their rib cage in a double cross pattern. This will discourage rib flaring.

2. The band is help with the middle finger and thumb whilst maintaining ballet hand positions.

3. The student raises their arms sideways, focusing on feeling the lift in their arms while pulling down on the trapezius muscles.

4. Students are encouraged to imagine themselves spreading their 'wings' as if preparing to fly, without any tension.

5. The movement is repeated four times before releasing the band and transitioning into a port de bras.

6. The legs are rotated into 1st position and the band is picked up, repeating the first section.

7. Guide students through the transfer of weight, extending the working leg and coordinating the port de bras into 4th position before closing the leg and returning to the centre.

Focus: Make sure they engage their muscles correctly and coordinate their arm movements smoothly without any tension.