This exercise works on students' upper body control by focusing on strengthening the thoracic back muscles, promoting proper arm rotation ('en dedan'), and enhancing overall alignment. It helps develop the muscle memory and strength necessary for maintaining posture and alignment during ballet movements, as well as for achieving good external rotation of the lower arms.

Preparation: Students begin by lying on their front on a mat, with their feet in a rotated first position. Have them place their hands out to the side on top of two fusion balls. This setup is essential for targeting the intended muscle groups.

Steps:

1. Emphasise the importance of extending their hands to the side of their shoulder line, maintaining a straight alignment with the body.

2. Ensure their palms face forward to effectively engage the correct muscles during the arm rotation.

3. Instruct students to exhale as the body lifts to prevent ribcage flaring, coordinating breathing with the movement.

4. Stress the significance of keeping a flat back to avoid crunching the spine and ensuring the thoracic spine is engaged properly.

5. Encourage students to start with smaller lifts and gradually increase the range of motion as strength and control improve.

Focus: Highlight the importance of not flaring the ribcage while pulling the thoracic spine downwards and outwards to build a strong, aligned posture. Focus on the external rotation of the lower arms ('en dedan') to develop the muscle memory and strength needed for ballet arm positions.