15-Minute Seated & Lying Ballet Upper Back Conditioning Warmup

Unlock your upper body potential with this specialized 15-minute ballet conditioning session from Broche Ballet. Designed specifically for adult dancers, this seated and lying warmup focuses on the often-neglected areas of the upper back and chest—essential regions for achieving a graceful cambré and a powerful arabesque. We begin the session with nerve flossing, a gentle technique used to mobilize the nerves and reduce tension throughout the upper body.

By focusing on the path from the fingers through the elbows to the shoulders, you will learn how to release the tightness that often inhibits fluid movement in your port de bras. The centerpiece of this workout involves the use of a TheraBand. Whether you have a long or short band, these exercises are designed to help you find the deep muscles of the upper back while simultaneously opening the chest.

This dual action is crucial for ballet technique; it allows for a more expansive chest without compromising the stability of the spine. You will explore movements that mimic the chain of muscles required to support a high arabesque, ensuring that your extensions are supported by strength rather than just flexibility. Throughout the class, we emphasize the importance of listening to your body.

Our instructor provides modifications to ensure the exercises remain safe for your shoulders, allowing you to adjust the resistance and range of motion as needed. By the end of this 15-minute routine, your upper body will feel more open, aligned, and ready for the demands of center work or barre. Regularly incorporating this upper back conditioning into your practice will not only troubleshoot common technique issues but also improve your overall posture and well-being.

Join us at Broche Ballet as we refine these foundational movements to help you dance with more ease and elegance.