This exercise employs a resistance band to foster proprioception and strengthen muscles in the back, essential for moving the shoulder blades. It aims to correct the "chicken wing" appearance by teaching dancers to rotate their arms inward and outward, maintaining a stable shoulder girdle. Key elements include the inward rotation of the upper arm, lifting the elbow, and aligning the lower arm through outward rotation, crucial for ballet arm alignment and strength.

Preparation: Have students position a long resistance band under the mat's centre and and sit on the centre of a fit ball, holding the band between the thumb and middle finger, with arms at either side.

Steps:

1. Instruct students to walk their feet forward until they are positioned towards the front of the ball.

2. Guide them to recline slightly, using their deep abdominal muscles, and open their arms to second position.

3. Request them to engage their core and return to an upright position, transitioning their arms to first position, focusing on arm rotation.

4. Have students repeat the sequence twice more, emphasising deep breathing.

5. Have them move to the front of the fit ball, lay fully down, and extend their arms into a "V" position.

6. Instruct to extend the right leg, then the left, and return to the starting position by bending the legs.

7. Have students repeat the entire sequence from the beginning.

Focus: Emphasise to students the importance of maintaining stable shoulder girdle while rotating the arms. Ensure students hold correct posture throughout the exercise.