What You'll Learn
- Techniques to engage the upper back and open the chest for better posture
- Arm rotation exercises to build shoulder mobility and upper arm strength
- Proper alignment for keeping elbows above the wrists during movement
- Effective stretches for the upper back using finger and elbow placement
About This Video
In just five minutes, you can transform the grace and strength of your upper body with our "Fast 5" Ballet Arms Conditioning class. At Broche Ballet, we understand that a powerful port de bras begins long before you step away from the barre. It starts with a foundational understanding of how the upper back, shoulders, and arms work in unison to create the fluid, elongated lines required for classical ballet.
This focused session targets the muscles often overlooked in standard workouts. We begin by opening the chest and pulling the thumbs back, a movement designed to counteract the forward-slumping posture common in daily life. By pulling your elbows in and opening your palms to the side, you engage the deep stabilizers of the scapula.
One of the unique cues in this video involves using the chest to pull the upper back, bringing the pinkies toward the hip bones while keeping the elbows forward. This specific alignment ensures that your movements remain grounded and supported from the core. The routine continues with shoulder mobility exercises, including rotating the arms into a field goal position.
This builds the necessary strength in the upper arm muscles to sustain long adagio sequences. We also utilize a visualization exercise, squeezing an imaginary ball behind the back, to fire up the upper back muscles effectively. Throughout the class, emphasis is placed on maintaining the correct relationship between the joints; specifically, keeping the elbows above the wrists when straightening the arms, with palms facing forward.
We conclude with a targeted stretch, reaching the index fingers together to elongate the upper back and pulling the elbows back to release tension. Whether you are an intermediate dancer looking to refine your technique or a beginner wanting to build the ballet look, this quick conditioning video is the perfect addition to your training regimen. Strengthen your arms, expand your chest, and find more freedom in your upper body movement today.
