What You'll Learn
- Use diaphragmatic breathing to physically expand the rib cage for deeper stretches
- Master foam roller techniques for passive thoracic extension and spinal rotation
- Employ the 'beach ball' arm position to isolate movement in the upper back
- Improve the fluidity and range of your ballet port de bras and alignment
About This Video
Achieving a graceful and fluid port de bras is a hallmark of an accomplished dancer, but it requires more than just arm strength—it demands a mobile thoracic spine. In this 22-minute specialized mobility class, Dr. , guides you through a series of exercises designed to release tension in the mid-back and shoulders.
By moving beyond a rigid ballet posture, you will learn how to access a fuller range of motion that translates directly into better alignment and more expressive movement at the barre. The session begins with a focus on diaphragmatic breathing. You will discover how to use your breath to physically expand the rib cage, creating space between the ribs to facilitate deeper stretches.
This foundational technique is essential for dancers who often hold tension in their chest, which can limit spinal rotation and extension. For those who spend long hours at a desk, these exercises are particularly transformative, as they counteract the forward-slumping posture that can hinder your performance in the studio. Using a foam roller as a key tool, Dr.
Nina introduces passive thoracic extension during child’s pose and supported side-lying rotations. These 'open book' stretches are meticulously explained to ensure you are isolating the movement in the mid-back rather than the lumbar spine. You will also practice the 'beach ball' arm position, a unique technique to create broadness in the upper body and target the specific corners of the rib cage that often remain tight.
This class also incorporates light weight-bearing on the wrists through movements like cat and cow, helping to build functional strength while exploring 360-degree rib cage rotations. You will learn the importance of opposition, directing the head and hips in opposite directions to maximize the stretch across the entire spinal column. Whether you are working on the height of your arabesque or simply want to feel more open, this thoracic mobility session from Broche Ballet offers the tools to improve your spinal health and dance technique.
